Loving-kindness meditation can be brought in to support the practice of insight meditation to help keep the mind open and sweet. It provides the essential balance to support Insight meditation practice.

　　It is a fact of life that many people are troubled by difficult emotional states in the pressured societies we live in, but do little in terms of developing skills to deal with them. Yet even when the mind goes sour it is within most people”s capacity to arouse positive feelings to sweeten it. Loving-kindness is a meditation practice taught by the Buddha to develop the mental habit of selfless or altruistic love. In the Dhammapada can be found the saying: "Hatred cannot coexist with loving-kindness, and dissipates if supplanted with thoughts based on loving-kindness."

　　Loving-kindness is a meditation practice, which brings about positive attitudinal changes as it systematically develops the quality of ”loving-acceptance”. It acts, as it were, as a form of self-psychotherapy, a way of healing the troubled mind to free it from its pain and confusion. Of all Buddhist meditations, loving-kindness has the immediate benefit of sweetening and changing old habituated negative patterns of mind.

　　To put it into its context, Loving-kindness is the first of a series of meditations that produce four qualities of love: Friendliness (metta), Compassion (karuna), Appreciative Joy (mudita) and Equanimity (upekkha). The quality of ”friendliness” is expressed as warmth that reaches out and embraces others. When loving-kindness practice matures it naturally overflows into compassion, as one empathises with other people”s difficulties; on the other hand one needs to be wary of pity, as its near enemy, as it merely mimics the quality of concern without empathy. The positive expression of empathy is an appreciation of other people”s good qualities or good fortune, or appreciative joy, rather than feelings of jealousy towards them. This series of meditations comes to maturity as ”on-looking equanimity”. This ”engaged equanimity” must be cultivated within the context of this series of meditations, or there is a risk of it manifesting as its near enemy, indifference or aloofness. So, ultimately you remain kindly disposed and caring toward everybody with an equal spread of loving feelings and acceptance in all situations and relationships.

　　How to do it . . .

　　The practice always begins with developing a loving acceptance of yourself. If resistance is experienced then it indicates that feelings of unworthiness are present. No matter, this means there is work to be done, as the practice itself is designed to overcome any feelings of self-doubt or negativity. Then you are ready to systematically develop loving-kindness towards others.

　　Four types of persons to develop loving-kindness towards:

　　a respected, beloved person — such as a spiritual teacher;

　　a dearly beloved — a close family member or friend;

　　a neutral person — somebody you know, but have no special feelings towards,

　　e.g. person who serves you in a shop;

　　a hostile person — someone you are currently having difficulty with.

　　Starting with yourself, then systematically sending loving-kindness from person to person in the above order will have the effect of breaking down the barriers between the four types of people and yourself. This will have the effect of breaking down the pisions within your own mind, the source of much of the conflict we experience. Just a word of caution if you are practicing intensively. It is best if you choose a member of the same sex or, if you have a sexual bias to your own sex, a person of the opposite sex. This is because of the risk that the near enemy of loving-kindness, lust, can be aroused. Try different people to practice on, as some people do not easily fit into …

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