In the Pali Canon, the term metta appears in many texts. Metta Sutta (also known as Karaniya Metta Sutta) and Abhidhamma underline the key role of benevolence in the development of wholesome action (karma). Vatthupama Sutta describes radiating loving-kindness. In Buddhism, this is called Brahma (Divine) -Vihara (abode), which examines the evil tendencies of the mind and leads to a meditative state, and cultivating kindness to all living beings erases the negative states of the mind. The term appears in Buddhist texts as a decisive concept and expression.
It is found in the ancient and mediaeval texts of Jainism as Maitree instead of “Metta”. The Tattvartha Sutra is a Jain scripture that authoritatively refers to four right perspectives: Maitri (Magnanimity towards all living beings), Pramoda (delight at the sight of the righteousness), Karunya (kind-heartedness and empathy for the distressed) and Madhyastha (forbearance towards the disrespectful). Another Jainist 6th-century manuscript of Yogabindu by Sage Haribhadra uses the Sanskrit word Maitri in the sense of loving-kindness towards all living beings.
The word is found in the Vedic literature "Satapatha Brahmana" and in various early Upanishads of Hindu scriptures. If we control our thoughts the mind will become our friend, otherwise, it is the worst enemy and mankind will not be able to enjoy the virtues given to him. This system generally contains silent repetitions of phrases such as "May you be happy" or "You may be free from suffering". In the Hindu traditions before the advent of the Buddha, there were traditions of ‘Brahmaloka’ and meditation with the four qualities of love-kindness, compassion, compassionate joy and equanimity. The ancient Indian sages who taught these virtues can be found in the Hindu manuscript of Sage Patanjali's Yoga Sutras says in
1st chapter verse 33 is as follows
“Maitreekarunamuditopekshanan
sukhaduhkhapunyapunyavishayanan
bhavana tash citta prasadanam”
The first word 'Maitree' is synonymous with 'Metta', which means lovingness ('Maitree') and compassion and equanimity are found in the Upanishads of Hinduism. Section 8.15 of the ‘Chandogya Upanishad’ teaches ‘Metta’ and non-violence. The doctrine of Ahimsa (non-violence) teaches not to harm anyone. ‘Maitri’ Upanishad, discusses universal kindness and amity and it provides the philosophical underpinning. By asserting, "what one thinks, that one becomes, this is the eternal mystery" this idea reflects the assumption in the ancient thought that one influences their own environment and situation. Causality is equitable and good volitional acts lead to pleasant situations, while bad volitional acts lead to unpleasant situations. The ‘Maitri’ Upanishad teaches that peace begins in one's own mind. One's longing for truth looking inward and quietness of mind overcomes evil thoughts. In quietness, every soul feels the joy of eternal bliss. Without the term “Metta” the manuscript ‘Isha Upanishad’ discusses universal amity and loving-kindness. These teachings of universal love by the Upanishads were influenced by Mahatma Gandhi.
“It is the wish for all being’s well-being and meditator have to keep in mind”.
Let all living things rest. What may have been the people who lived there; Whether they are weak or strong, they exclude no one, big or small, medium, small, small, visible or invisible, living and distant, born and born, let all living beings live happily ever after. This kind of desire is very popular in western countries because it is definitely in line with Christian religious traditions. Jesus Christ was the crusader of ardent love. Combining this with daily sitting practice gives considerable rest to the mind.
Sit in your regular meditative state. Set aside your busy time and take a flash to dedicate yourself to relaxation. Connect with your breath and spend a few minutes focusing on the movement of the breath. Pay attention to the accompanying bodily sensations and movements, especially within the confines of your heart.
When ready, imagine someone you are curious about, imagine someone you are grateful for, and greet them with these words.
Speak these four words slowly in your mind.
1. May you be safe
2. May you be happy
3. May you be healthy
4. Let your mind rest.
Some teachers recommend starting by yourself
1. Let me be safe
2. Let me be happy
3. May I be healthy
4. Let my mind rest.
Take time to look at your meditation and know the flow of our unity.
At this point, you may decide to extend your restraint a little, imagining someone you have not particularly experienced in one way or another. Send your kindness to the person keeping him in your mind. The next step is to visualise someone you respect and do the same thing you do. It may be someone you know individually.
Finally, let the whole world know your greetings.
Do not invite or reject emotions that arise during training. If you imagine that someone or a relative is in distress you will have very strong feelings. If a situation touches your heart that you do not deeply like, or that you do not personally relate to, allow emotions to come naturally without clinging to, evaluating, or deciding for yourself.
Let it feel like a warm mind.
Benefits of Metta Meditation
Sample studies on the possibilities of a loving meditation approach to patients suggest potential benefits. Science confirms that meditators who invert meditative home meditation increase well-being. From improved feelings of empathy to higher relationships and better condition restoration. Regular meditation increases attention and awareness very quickly. Research studies on the effect of Metta meditation indicate an increase in positive emotions for practitioners.