83.මොහොතක් මෛත්‍රී භාවනාව වඩමු #නාඋයනේඅරියධම්මහිමි #nauyane_ariyadhamma_thero #මෛත්‍රී

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.