10 Strategies to Power Up Your Loving Kindness | Metta Meditation | Ajahn Dhammasiha

Ajahn Dhammasiha is asked about supportive conditions to make our Metta Meditation (Loving Kindness) stronger and more successful:

1. Loving Kindness to Oneself! Make sure you really include yourself when you extend Mettā to all beings
2. Compassion (Karuna). Use other Divine Abidings (Brahmavihāra) as appropriate, in particular Compassion/Karunā. If we struggle to extend metta to anyone, we may be more successful with Karuna. The most difficult people often have a lot of pain themselves. Once we see that, it's easier to have compassion to them.
3. Contemplating Karma (Kamma). What I experience is the result of my own karma, my own actions, including actions in past lives. On a deeper level, the person hurting me is simply returning my own bad karma to me. Also, they will have to bear the painful result of their own karma in future, no need for me the avenger or punisher, they will get their karma anyhow.
4. Contemplating Impermanence (Anicca-Saññā). What we're so upset with today, we may not even be able to remember in a years time. Why getting worked up about anything so evanescent
5. Contemplating Death. If I were to die today, would I really bother about all these irritations I experience? Compared to the reality of our & our 'enymies'' mortality, what we're angry about appears so irrelevant.
6. Sense Retraint (Indriya-samvara/Indriyesu Guttadvāra). Simply avoid persons and situations that make you angry, and don't even think about or remember them.Don't look at the tweets of a politician you can't stand. Don't watch that video, or those news, if they make you angry.
7. Wise Attention (Yoniso Manasikāra). Focus on what's beautiful in others and yourself. Give attention to your own and others' kind and admirable qualities and actions.
8. Contentment. Count your blessings. Appreciate what you have already, rather than hankering after things other have, and which may be difficult to obtain.
9. Gratitude (Kataññū-Katavedi). Remember all the good you have received from others. Focus on that, rather than on the hard times other have given you.
10. Good Friends (Kalyāṇamittatā). Don't hang out with angry people, spend time and become friends with those who practise Loving Kindness themselves

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