Intro What Why How METTA BHAVANA Meditation On Loving-Kindness 介绍 是什么 为何修 修习法 修习慈爱禅 慈悲禅
METTA BHAVANA is the Meditation on Loving-Kindness METTA BHAVANA 既是修习慈爱禅
The Buddha gave a Discourse on Loving-Kindness ( The discourse is the Karaniya Sutta …in Sutta Nipata 1.8 ) While the Buddha was staying at Savatthi, a band of monks, having received subjects of meditation from the Master, proceeded to a forest to spend the rainy season (vassana). The tree deities inhabiting this forest were worried by their arrival, as they had to descend from tree abodes and dwell on the ground. They hoped, however, the monks would leave soon; but finding that the monks would stay the vassana period of three months, harassed them in diverse ways, during the night, with the intention of scaring them away.
Living under such conditions being impossible, the monks went to the Master and informed him of their difficulties. Thereon the Buddha instructed them in the Metta Sutta and advised their return equipped with this Sutta for their protection. The monks went back to the forest, and practicing the instruction conveyed, permeated the whole atmosphere with their radiant thoughts of Metta or loving-kindness. The deities so affected by this power of love, henceforth allowed them to meditate in peace.
11 If one develops no further, one will reach at least to the Brahma World. 今生若未证得罗汉果也将能生在梵天界
Metta Bhavana – Guidelines 1 We can spend some minutes a day on Metta Bhavana, sending thoughts of loving-kindness to all beings throughout the world. 修习慈爱禅 指导 1 每天花几分钟，散播慈爱予世界上的一切众生。
Metta Bhavana – Guidelines 2 1 Sit in a relaxed posture on the floor or a cushion. (cross-legged, semi-lotus or lotus position ) 2 Keep your back straight. 3 You may close your eyes. 4 Breathe in and out softly and naturally. 5 Allow your thoughts to dwell upon loving-kindness and compassion. 修习慈爱禅 指导 2
坐在地或坐垫上，全身放松。 ( 坐姿：下盘 , 单盘或双盘 )
Metta Bhavana – Guidelines 3 First, radiate thoughts of loving-kindness to yourself. Charge your heart and mind with thoughts such as : “May I be free from harm and danger. May I be free from mental suffering. May I be free from physical suffering. May I be well, happy and peaceful.” 修习慈爱禅 指导 3 开始时，把慈爱传送给自己 。我们可以用下面的词句作观想让身心升起慈爱感。 “ 愿我免受伤害与危险。 愿我无内心的痛苦。 愿我无身体的痛苦。 愿我安好 , 快乐与安宁。
Metta Bhavana – Guidelines 4 You may repeat such thoughts of Metta until your concentration and calmness grow. 修习慈爱禅 指导 4 持续重复慈爱的意念直到定力渐深，心神安宁。
Metta Bhavana – Guidelines 5 Next, radiate thoughts of loving-kindness to your parents and other family members as follows: May they be free from harm and danger. May they be free from mental suffering. May they be free from physical suffering. May they be well, happy and peaceful.” 修习慈爱禅 指导 5 接下来 , 根据下面的词句把慈爱心散播给父母亲与其他家庭成员。 愿他们免受伤害与危险。 愿他们无内心的痛苦。 愿他们无身体的痛苦。 愿他们安好 , 快乐与安宁
Metta Bhavana – Guidelines 6 Radiate thoughts of loving-kindness to all your teachers and friends repeating mentally and fervently the four lines as before. 修习慈爱禅 指导 6 心中热诚地重复前面的词句，散播慈爱心给你全部的老师与朋友。
Metta Bhavana – Guidelines 7 Radiate thoughts of loving-kindness to your enemies or people who are negative towards you, repeating mentally and fervently the four lines as before. 修习慈爱禅 指导 7 心中热诚的重复前面的词句，散播慈爱心给你的敌人与讨厌你的人。
Metta Bhavana – Guidelines 8 Lastly, radiate your thoughts of loving-kindness to all beings in the whole world, universe and all the realms of existence, repeating mentally and fervently the four lines as before. 修习慈爱禅 指导 8 最后，心中热诚地重复前面的词句，散播慈爱心给这个世界，整个宇宙与众道所有的生灵。
The End May METTA Grow and Grow in you. With Metta, Bro. Oh Teik Bin 结束 愿您慈爱心日益增长 愿你平安快乐 中文翻译： Teh kk