TLDR: Is Metta Meditation really beneficial? Jin Young shares his own personal practice and his relationship with loving kindness meditation. A 30-min guided meditation is included. You’re invited to test it out for yourself.
When you don’t know what to do, try out metta or loving kindness meditation.
Encountering Metta MeditationMy first encounter with metta was listening to Imee Ooi’s “Chant of Metta ”. Imee’s voice was angel-like, saccharine and soothing. I especially enjoyed her chanting of the Metta Sutta in Pali language, albeit not knowing much about the actual meaning behind those words back then.
My mom would sometimes play the CD around bedtime, and I guess it must have had some sort of sleep-inducing effect, much like lullabies for babies.
Lighting My Fire Of Metta
When I was fifteen, I sat through my first metta meditation under the guidance of Ajahn Brahm. Ajahn explained that the cultivation of metta is analogous to starting a fire. You can’t start a fire by lighting up a huge log.
Rather, you need kindling, easily combustible materials for starting a fire such as papers or small little twigs. Once the fire is started, one then adds on larger and larger twigs before moving on to solid pieces of wood.
When the fire is well maintained, you can further grow it until the passion of loving kindness is strong enough to embrace the whole universe and even your worst enemies.
But first, we need to start with kindling. Ajahn told us to visualize someone whom we can readily feel and send loving kindness to. For me, it was my late grandmother who had taken care of me when I was young. She showered me with unconditional love.
“The door of my heart is open to you”
“I will take care of you”
“May you be safe, well and happy”.
With these words, I felt my chest and heart glowing with love and warmth. We then proceed to send similar thoughts and wishes to our other family members, friends, acquaintances, animals, and all sentient beings.
It was an empowering experience to meditate on metta with Ajahn Brahm. The flame of “metta” was passed on from Ajahn to us, and from us to our loved ones and on and on.
Keeping the Metta Flame Glowing
Since then, I’ve tried my best to keep this flame alive wherever I go. In Selangor, I joined the Buddhist Gem Fellowship and attended a weekly guided metta meditation by Datuk Seri Dr. Victor Wee, another lay-teacher and compassionate mentor.
Dr. Wee’s cues were slightly different from Ajahn Brahm’s, but the spirit of loving kindness was the same.
I brought the practice of metta meditation with me to Japan and China, where I studied abroad for four years. Whenever I missed my family, encountered negative events, or felt like I was stuck in an uncertain and helpless situation, I turned to metta meditation for help.
I like to believe that by sending my thoughts of loving-kindness to my family and friends, they are protected by my wishes, and become well and happy.
By sending metta to a professor or a superior, he or she would give me an A+ or a pay raise (I’m only half-kidding). By sending it to someone with whom I’ve had a negative encounter, relationships will slowly turn for the better, enmity and ill will shall be transformed into love and light.
No, Metta doesn’t Solve Everything
Of course, there’s no guarantee that metta will always convert “negativity” into “positivity”, nor is it a panacea for everything in life.
However, I believe that it can help transform the state of one’s mind – To face life’s suffering and problems with a heart of loving-kindness and gentleness.
Over time, as I became a yoga teacher and started leading mindfulness retreat expeditions to the Himalayas, I’ve developed and come up with my practice and cues for leading metta meditation.
These cues are of course consolidated from the various teachers mentioned above. During this pandemic lockdown, I decided to record a 30-min long guided metta meditation. I share it with anyone keen to explore and integrate this practice into their lives.
“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” This quote is often attributed to Laotzu.
Can we make metta “loving-kindness” the character and destiny of our life?
If you find it hard to send loving thoughts in your mind, find a safe space and utter them out in words.
Make it a habit to randomly wish someone to be well and happy each day, whether it’s mentally towards someone you love or to random strangers on the streets.
Meditate at least once a week to reset yourself energetically and spiritually.
Buddhist Film Reviews is a partnership series between HOL & THIS Buddhist Film Festival 2021 (25 Sept – 8 Oct’21). Themed “Open your mind”, THISBFF 2021 features 15 thought-provoking documentaries and feature films from 12 countries.
TLDR: Paying homage to Master Sheng Yen and his movement to revive Ch’an (禅) Buddhist practice in Taiwan, the United States and around the world, the documentary paints a beautiful portrait of Master’s selfless life a decade after his passing in 2009.
If you had heard of Master Sheng Yen and his teachings, do you know how he came to be?
A saying goes, ‘still water runs deep’. Master Sheng Yen’s life story unfolds into many onerous chapters unknown to most.
A posthumous biographic documentary, Master Sheng Yen (Chinese title: 本来面目) details his early years of ordination, the peak of his monastic life, its challenges, and his final efforts of serving Buddha’s dispensation.
The title of the documentary alludes to the quote from The Sixth Patriarch Venerable Hui Neng in The Sixth Patriarch Sutra, 「不思善不思恶，正与么时，那个是明上座本来面目？」 This question was posed to Venerable Hui Ming, who realised enlightenment thereafter. It roughly translates to “without considering the good nor the bad, what is your original face?” Master Sheng Yen has used this ko-an to discuss the true nature of one’s heart in his teaching.
To make up for the lack of intimate interviews with Master, the producer reconstructs Master’s personality and demeanour through animation, archival photographs, audio and video recordings, as well as extracts from letters and publications. Interviews of Master Sheng Yen’s disciples and acquaintances help us see Master as a humble teacher and striving monastic from their eyes.
Against the backdrop of socio-political turmoil and modernisation, the documentary tells an impeccable narrative of Master Sheng Yen’s life through the suitable use of black-white historical archives and re-enactments.
Through the documentary, the audience traces the historical forces that shaped Master’s compassionate outlook and disenchantment towards the world. Notwithstanding the school of life, Master Sheng Yen was apprenticed under a lineage of Ch’an and Zen teachers, who were formidable in their practice.
The nuggets of wisdom crystallised from Master Sheng Yen’s life experiences were offered together with pastel motifs of impermanence – albeit their screen times as fleeting as snowflakes. The scenes and delivery of content are ever-changing as with life – no one moment can be repeated like a running stream. Aptly, the cinematography takes on a sense of detachment – observing, looking on to the emptiness beneath.
How did the documentary make me feel?
I felt encouraged about Master Sheng Yen’s tireless efforts to revive Ch’an Buddhism after the purging of religion from the Cultural Revolution.Watching the documentary helped me reflect that I have taken his compassionate teachings for granted.
I was never once bored because of the different types of sources and media used in delivering Master Sheng Yen’s story. At any point in time, I feel immersed in that particular decade with Master Sheng Yen when he was making difficult choices to practice in line with the Dhamma and to benefit sentient beings.
What was the most memorable scene?
It was an interview snippet when Master Sheng Yen reminisced with the founding president of the Buddhist Society of the United States, Mr Shen. The latter drew an analogy where the Master was a field of merits and Mr Shen merely sowed in that field.
Hearing this, Master Sheng Yen broke down into sobs.
It was then that I realised the extent to which Master Sheng Yen had experienced life’s bitterness was one which no one could fathom, yet he remained such a hopeful pillar of support to his disciples.
What did I like about the documentary?
It pieces together a Master Sheng Yen I did not know and it helps me to appreciate what he stood for and the contribution he has made for Ch’an Buddhism.
I grew up learning about Master Sheng Yen’s teachings but I never understood who exactly was the monk who taught them — he was a man of calibre and honourable virtues; and definitely, a man of perseverance.
He was there in front of me throughout the documentary – his presence alive and piercing into my consciousness with light and wisdom.
What did I not like so much about the movie?
There were a few quotes that flew by quite quickly. At the end, there were some text describing the development of Dharma Drum Mountain but the words may have been small and quick to pass over. Perhaps, I am a slow myopic reader and it is time for me to change my spectacles.
Who would I recommend this for?
Anyone who knows Master Sheng Yen and who wants to learn from his life and his life’s works. This is a well-researched documentary – both educating and contemplative.
Liked what our author experienced? Book your tickets right now!