The Dhamma talk that I chose yesterday as part of my Daily Practice Outline was a talk/guided meditation by Ajahn Viradhammo. Besides an inspiring coordination of the in and out breaths with metta radiation the thing that struck me most was his reminder that a good way to begin the practice is to dwell on the disadvantages of anger. In other words, what happens when loving-kindness is not the touchstone throughout the course of the day?
The Mettanimsamsa Sutta is a discourse which lists the 11 benefits of metta and is, therefore, the mirror image of what is recommended by the ajahn. I have found myself somewhat inspired to practice by contenplating the benefits listed and often chant the sutta duringb the evening but I have always been more easily motivated by the stick than the carrot.
With that in mind I’m on the hunt for a sutta that I can use to inspire my metta bhavana. If I can’t find that or a paritta then I will try to compile or compose my own. Any suggestions are certainly welcome and will be appreciated. Mettaya!
Cattāri Brahmavihārā 
Dear lay devotee,
This is my first post on your blog, and I wanted to tell you I appreciate it, for it tries to connect Dhamma with everyday (lay) life and this is certainly a key topic for many people, including myself.
I also wanted to share a thought I’ve been having after several of your posts. You seem to put much emphasis on Metta practice, which is understandable, Metta is after all an important parami to develop and one of the “cattari brahmavihara”. However, in the tradition I am following (the one taught by S.N. Goenka in the tradition of Sayagyi U Ba Khin from Burma), Metta only comes at the end of a purification process based on equanimity (another brahmavihara) through direct observation of bodily sensations (vipassana). In my own limited experience, this has proven much more efficient at developing Metta (although indirectly) than other methods based on chantings or intellectual exercises such as sutta hearing. Therefore, I can only recommend that you try this path, there are centres throughout the world and one not too far from NYC : http://www.dhara.dhamma.org/ns/.
With Metta, at least to the extent I can generate it 😉
Adrien
By: Adrien on 11/26/2012
at 4:18 pm
Have you considered memorizing the gold standard for the Buddha’s discourses on metta, the Karaniya Metta Sutta (SN 1.8)? A couple of years ago I compared several different translations of this sutta (and even looked up many of the key Pali words to get accurate meanings) and came up with this translation, which resonates well with me:
One skilled in good, wishing to attain
The state of peace, should train thus:
One should be able, straight, upright,
Soft-spoken, gentle, and humble.
One should be content, easy to support,
With few duties, living lightly,
With senses calmed, discreet,
Not impudent, unattached to families.
One should not do any slight wrong
Which the wise might censure.
May all beings be happy and peaceful.
May all beings have happy minds.
Whatever living beings there may be,
Without exception: weak or strong,
Long or large,
Medium, short, subtle, or gross,
Visible or invisible,
Living near or far,
Born or coming to birth,
May all beings have happy minds.
Let no one deceive another
Nor despise anyone anywhere.
Neither from anger nor ill-will
Should anyone wish harm to another.
As a mother would risk her own life
To protect her only child,
So too towards all living beings
One should cultivate a boundless heart.
One should cultivate for all the world
A heart of boundless loving-kindness.
Above, below, and all around;
Unobstructed, without hatred or resentment.
Whether standing, walking, sitting, or lying down,
As long as one is awake,
One should develop this mindfulness.
This is called divinely dwelling here.
Not falling into erroneous views,
But virtuous and endowed with vision,
Removing desire for sensual pleasures,
One comes never again to birth in the womb.
I often chant this after my morning meditation, and have found it to be useful for me. It’s not the only method I use to develop metta, but it is a good reminder of the Buddha’s guidelines for its development.
Regarding Adrien’s comment, I understand his point, but, from my experience, I think it’s beneficial to cultivate metta as best one can in whatever situation one is in. It’s true that after an intensive meditation retreat metta is felt much deeper and is much less obstructed by ego and attachment. But then, mindfulness is also much deeper and more penetrating after a retreat — this doesn’t mean that we shouldn’t practice it to the best of our ability at home as well.
You also may find this page useful: http://www.leighb.com/metta.htm
I hope this is helpful, my friend. Keep up the good work.
With Metta,
Savaka
By: Savaka on 11/27/2012
at 9:50 pm
Also, since you say you are better motivated by the stick, have you read the Kodhana Sutta (AN 7.60)?
By: Savaka on 11/27/2012
at 10:00 pm
Savaka,
Thank you for your replies. I have memorized the Abhayagiri version of the Karaniya Metta Sutta but will definitely take another look at the Kodhana Sutta. Mettaya!
By: Upāsaka on 11/27/2012
at 10:07 pm
Savaka,
Somehow I seem to have forgotten all about the Kodhana Sutta. Thank you for the reminder! It is precisely what I was looking for!
By: Upāsaka on 11/28/2012
at 12:54 am
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at 9:38 pm