Compassion Meditation

Posted on February 28th, 2013

Book notes: Mindfulness in Plain English (2011) by Bhante Henepola Gunaratana

When you hate somebody you think, “Let him be ugly. Let him lie in pain. Let him have no prosperity. Let him not be right. Let him not be famous. Let him have no friends. Let him, after death, reappear in an unhappy state of depravation in a bad destination in perdition.”

However, what actually happens is that your own body generates such harmful chemistry that you experience pain, increased heart beat, tension, change of facial expression, loss of appetite for food, deprivation of sleep and appear very unpleasant to others. You go through the same things you wish for your enemy. Also you cannot see the truth as it is. Your mind is like boiling water. Or you are like a patient suffering from jaundice to whom any delicious food tastes bland. Similarly, you cannot appreciate somebody’s appearance, achievement, success, etc. As long as this condition exists, you cannot meditate well.

Compassion is a manifestation of loving-kindness in action, for one who does not have loving-kindness cannot help others. Noble behavior means behaving in a most friendly and most cordial manner. Behavior includes your thought, speech, and action. If this triple mode of expression of your behavior is contradictory, your behavior cannot be noble behavior.

At the beginning of each meditation session, say the following sentences to yourself. Really feel the intention:

May I be well, happy and peaceful. May no harm come to me. May no difficulties come to me. May no problems come to me. May I always meet with success. May I also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my parents be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my teachers be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my relatives be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my friends be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May all indifferent persons be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May my enemies be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

May all living beings be well, happy and peaceful. May no harm come to them. May no difficulties come to them. May no problems come to them. May they always meet with success. May they also have patience, courage, understanding, and determination to meet and overcome inevitable difficulties, problems, and failures in life.

Once you have completed these recitations, lay aside all your troubles and conflicts for the period of practice. Just drop the whole bundle. If they come back into your meditation later, just treat them as what they are, distractions.

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