The heavenly abodes, also known as the Brahma-viharas, are a set of four virtues or states of mind that are cultivated in Buddhist practice. They are:
1. Metta (loving-kindness): the practice of cultivating unconditional love and kindness towards oneself and others.
2. Karuna (compassion): the practice of cultivating empathy and compassion towards oneself and others who are suffering.
3. Mudita (sympathetic joy): the practice of cultivating joy and happiness for oneself and others who are experiencing happiness and success.
4. Upekkha (equanimity): the practice of cultivating a sense of balance and equanimity towards all experiences, both positive and negative.
These four virtues are considered to be the highest states of mind that one can cultivate, and are believed to lead to a sense of inner peace, happiness, and well-being. The heavenly abodes are central to many Buddhist traditions, and are often practiced through meditation and daily life practices.
The Brahma-viharas, also known as the heavenly abodes, can be practiced through meditation and daily life practices. Here are some steps to practice each of the four virtues:
1. Metta (loving-kindness):
– Find a quiet and comfortable place to sit and close your eyes.
– Begin by focusing on your breath and bringing to mind someone you love and care for deeply.
– Repeat the phrase “may you be happy, may you be healthy, may you be safe, may you live with ease” while visualizing the person in your mind.
– Gradually expand the circle of people you are sending loving-kindness to, including yourself, loved ones, acquaintances, and eventually all beings.
2. Karuna (compassion):
– Find a quiet and comfortable place to sit and close your eyes.
– Begin by focusing on your breath and bringing to mind someone who is suffering.
– Repeat the phrase “may you be free from suffering, may you find peace and happiness” while visualizing the person in your mind.
– Gradually expand the circle of people you are sending compassion to, including yourself, loved ones, acquaintances, and eventually all beings.
3. Mudita (sympathetic joy):
– Find a quiet and comfortable place to sit and close your eyes.
– Begin by focusing on your breath and bringing to mind someone who is experiencing happiness or success.
– Repeat the phrase “may your happiness and success continue, may you be blessed with even more” while visualizing the person in your mind.
– Gradually expand the circle of people you are sending sympathetic joy to, including yourself, loved ones, acquaintances, and eventually all beings.
4. Upekkha (equanimity):
– Find a quiet and comfortable place to sit and close your eyes.
– Begin by focusing on your breath and bringing to mind a situation or experience that is causing you stress or discomfort.
– Repeat the phrase “may I find peace and equanimity in this situation, may I accept what is and let go of what I cannot control” while visualizing the situation in your mind.
– Gradually expand the circle of situations and experiences you are sending equanimity to, including all aspects of your life and eventually all beings.
In addition to meditation, the Brahma-viharas can be practiced in daily life by cultivating kindness, compassion, joy, and equanimity towards oneself and others in all interactions and situations.