83.මොහොතක් මෛත්‍රී භාවනාව වඩමු

Описание: Nauyane Ariyadhamma Maha Thero was highly regarded for his guidance on meditation practices, including Metta Bhavana (Loving-Kindness Meditation). His teachings emphasized the importance of compassion, mindfulness, and ethical conduct. Here’s a guide to Metta Bhavana as practiced under his guidance:

Metta Bhavana Meditation According to Nauyane Ariyadhamma Maha Thero

#### 1. *Preparation:*
*Ethical Conduct (Sila):* Begin by ensuring your ethical conduct is in line with the five precepts: refraining from killing, stealing, sexual misconduct, false speech, and intoxicants.
*Physical Preparation:* Find a quiet, comfortable place where you won’t be disturbed. Sit in a comfortable position, either on a cushion or a chair, with your back straight and hands resting on your lap.

#### 2. *Starting with Yourself:*
*Establishing Mindfulness:* Close your eyes and take a few deep breaths to center yourself. Become aware of the present moment.
*Generating Loving-Kindness:* Begin by focusing on yourself. Repeat phrases silently, such as:
"May I be happy."
"May I be healthy."
"May I be safe."
"May I live with ease."
*Visualize:* Visualize yourself experiencing these states of happiness, health, safety, and ease. Feel the warmth of loving-kindness filling your heart.

#### 3. *Expanding to Others:*
*A Loved One:* Next, think of someone you love or feel grateful for. Visualize them and silently repeat:
"May you be happy."
"May you be healthy."
"May you be safe."
"May you live with ease."
*A Neutral Person:* Think of someone you neither like nor dislike. Visualize them and repeat the phrases for them:
"May you be happy."
"May you be healthy."
"May you be safe."
"May you live with ease."
*A Difficult Person:* Think of someone with whom you have difficulties. It could be someone you feel anger or resentment towards. Visualize them and repeat the phrases for them:
"May you be happy."
"May you be healthy."
"May you be safe."
"May you live with ease."
*All Beings:* Finally, extend your loving-kindness to all beings. Visualize the whole world and repeat:
"May all beings be happy."
"May all beings be healthy."
"May all beings be safe."
"May all beings live with ease."

#### 4. *Concluding the Session:*
*Reflection:* Gently bring your awareness back to the present moment. Reflect on the feelings of loving-kindness you have generated.
*Dedication:* Dedicate the merit of your practice to the well-being and happiness of all beings.

#### 5. *Regular Practice:*
*Consistency:* Aim to practice Metta Bhavana regularly. Even a few minutes each day can make a significant difference in developing a compassionate heart and reducing negative emotions.

Nauyane Ariyadhamma Maha Thero emphasized the transformative power of Metta Bhavana, encouraging practitioners to cultivate loving-kindness not only during meditation but also in their daily interactions and relationships. Through consistent practice, one can develop a more compassionate, peaceful, and harmonious way of living.