Meditation resources

Metta prayer

May all that lives be well and happy

The four limitless mind-states

The four illimitables or limitless mind-states are known in Pali as the brahma vihara - the 'divine abidings' - ie where openness, connectedness and radiance reside in us. They are present all the time, but most of us need the work of mindfulness to become more fully aware of them and of the benefit of their presence in our lives. They are:

Metta (openness, loving kindness). The basis for well being and happiness.

Karuna (compassion). Taking action to reduce suffering. Arises out of metta which remains present or it is not true compassion. 'True compassion does not come from wanting to help out those less fortunate than ourselves, but from realising our kinship with all beings' Pema Chodron Start where you are.

Mudita (sympathetic joy). Taking pleasure in the success or good fortune of others. Arises naturally from presence of metta and karuna. Undoes tendencies of envy, preoccupation with self, and can turn practice and our daily lives into a celebration of the rich possibilities which are open to us all the time. In the brahma vihara prayer below, the meditation on mudita is an invitation to remember our 'mahasukha' (great happiness) body, ie those qualities of openness and deep well-being which are present in our lives whatever our 'surface' mind-state might be.

Upekkha (equanimity). Arises naturally from a good foundation of mindfulness and the presence of the other three illimitables. Without metta, for example, what might appear to be equanimity can in fact be a 'don't care' attitude, ie another source of separation. Upekkha is a very alive and creative state, full of choice, connectedness and freedom.

Brahma vihara prayer

May all sentient beings enjoy happiness and the root of happiness.
May we be free from suffering and the root of suffering.
May we not be separated from the great happiness devoid of suffering.
May we dwell in the great equanimity free from (blind) passion, aggression, and prejudice.