The Metta Sutra

The following is the sutra that the monks of Burma were peacefully chanting as they walked through the streets.

Who seeks to promote his welfare,
Having glimpsed the state of perfect peace,
Should be able, honest and upright,
Gentle in speech, meek and not proud.

Contented, he ought to be easy to support,
Not over-busy, and simple in living.
Tranquil his senses, let him be prudent,
And not brazen, nor fawning on families.

Also, he must refrain from any action
That gives the wise reason to reprove him.
(Then let him cultivate the thought:)
May all be well and secure,
May all beings be happy!

Whatever living creatures there be,
Without exception, weak or strong,
Long, huge or middle-sized,
Or short, minute or bulky,

Whether visible or invisible,
And those living far or near,
The born and those seeking birth,
May all beings be happy!

Let none deceive or decry
His fellow anywhere;
Let none wish others harm
In resentment or in hate.

Just as with her own life
A mother shields from hurt
Her own son, her only child,
Let all-embracing thoughts
For all beings be yours.

Cultivate an all-embracing mind of love
For all throughout the universe,
In all its height, depth and breadth --
Love that is untroubled
And beyond hatred or enmity.

As you stand, walk, sit or lie,
So long as you are awake,
Pursue this awareness with your might:
It is deemed the Divine State here.

Holding no more to wrong beliefs,
With virtue and vision of the ultimate,
And having overcome all sensual desire,
Never in a womb is one born again.

~ Translated by Acharya Buddharakkhita

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Wish to be Happy? Give Daily

You wish to be happy? Loved? Safe? Secure? You want to turn to others in tough times and count on them? You want the warmth of true connection? You’d like to walk into the world each day knowing that this is a place of benevolence and hope? Then I have one answer: give. Give daily, in small ways, and you will be happier. Give and you will be healthier. Give, and you will even live longer.

Generous behavior shines a protective light over the entire life span. The startling findings from our many studies demonstrate that if you engage in helping activities as a teen, you will still be reaping health benefits sixty or seventy years later. And no matter when you adopt a giving lifestyle, your well-being will improve, even late in life. Generous behavior is closely associated with reduced risk of illness and mortality and lower rates of depression. Even more remarkable, giving is linked to traits that undergird a successful life, such as social competence, empathy, and positive emotion. By learning to give, you become more effective at living itself.

~ Stephen Post, PhD and Jill Neimark, Why Good Things Happen to Good People

I'm Sorry, Part Two

In yesterday’s entry, I spoke of repentance in a general sense. We apologize to the person for having done something wrong with “I’m sorry,” not just a mumbled “sorry.” By saying we are sorry or writing a note of apology, we are regretting our actions.

Buddhists often take this one step further. In front of an image of the Buddha, the practitioner recalls what he or she has thought, said, or done wrong. This remembering is often done as one is prostrating. The practitioner then vows not to repeat the behavior.

Since the practitioner is just that—a practitioner—he or she will most likely repeat the mistakes and, thus, not keep those vows. When this happens, getting upset doesn’t help. Repeat the repentance practice and make the vow again.

Keep expressing your regret, vowing, and trying to keep those vows. With practice, we will gradually get better at correcting our wrongdoings.

I'm Sorry, Part One

When things do not go our way while interacting with others, we often end up in a bad mood and become angry. If we are being mindful and realize what is happening while there is still time to recoup, we can try something different.

When we have done something wrong, we can say “I’m sorry.” I realize that this sounds simplistic, but think about it. How often do we say we’re sorry? And mean it. Maybe we just say “Sorry.” Very noncommittal. Not to mention unclear. Does it mean we’re sorry or that the other person should be sorry? While “sorry” is better than nothing, it lacks the spoken ownership and our regret for our having done something wrong.

Hopefully, our realization of having behaved badly will lead to our wanting to improve what has just become an upsetting situation for all involved. An often difficult, but more useful alternative than justifying our actions, is available.

Look the other person in the eye, speak clearly, and say sincerely “I’m sorry.”