This document discusses metta, or loving-kindness meditation. It defines metta as a sincere wish for the well-being and happiness of oneself and others without conditions. Practicing metta involves cultivating care without attachments, such as wishing well-being on an ex-partner who is now happier with someone else. Benefits of metta meditation are said to include ease of sleeping and waking, pleasant dreams, protection from dangers, and concentration. The document encourages practicing gratitude and sharing reflections on gratitude through social media as homework until the next meeting.

1. Part 1 of 4 Brahma Viharas, Immeasurables

2. Have you ever wondered why the world
works this way?

3. Caring without attachment

4. Definition: Sincere wish for the well being and
happiness of oneself and others, without any
conditions
Example: Like a mother’s love for her only child
Near enemy: Love with attachments, e.g. romantic
love. “I love you because you make me so happy”
Far enemy: Hate, dislike, aversion

5. If your boyfriend/ girlfriend is happier with
someone else, you sincerely wish them well instead
of getting jealous and possessive.
Monks and nuns, who does not marry have love for
all beings, instead of attached love to one.
To get a spark going, it’s good to apply metta
towards your target.

6. 1. You will sleep easily
2. You will wake easily
3. You will have
pleasant dreams
4. People will love you
5. Devas (gods or
angels) and animals
will love you
6. Devas will protect
you
7. External dangers, such as
poisons, weapons, and fire,
will not harm you
8. Your mind can concentrate
(still) quickly
9. Your mind will be serene
10.You will die unconfused
11.If you fail to attain
arahantship (the highest
sanctity) here and now, you
will be reborn in the brahma-

7. Smile!
Be happy first, then sincerely wish others to be
happy too! As we all are beings with feelings, no
one wants to suffer.
Practice gratitude
Meditation instructions

9. I accept you just as you are. The door of my heart is
open to you.-Ajahn Brahm
Loving what is.-Bryon Katie
Gratitude is appreciating what is happening here
and now, unconditional acceptance.

10. Project gratitude.
Take a picture or write a reflection every day on
what you are grateful for today.
Or how you have practiced metta today.
E.g. I am grateful to my parents/guardians for
cooking a nice dinner for me.
Try to have variation, homework until next time
we meet, show your friends the homework.
Put it on Facebook/Instagram/social media

11. Sunday, 21st April
I am grateful for
the opportunity to
organize a dhamma
talk in Buddhist
Gem Fellowship,
and upload the
video recordings
https://www.youtub
e.com/watch?v=20i9
VwlHduo