The brahmaviharas as presented here are a series of four practices that cultivate and radiate beautiful and rejuvenating mental states. They can be done by choosing to cultivate a specific one of the four practices, or by starting at the first and flowing through all four. Once the feel for one is developed, it can be practiced throughout the day while walking, waiting in line, sitting at home, and in conversation. These practices are also excellent ways to rest and rejuvenate the mind and body, and to help bring some ease to others.
This version uses a Chan breath counting method as the preliminary. If you have another preferred samādhi building method, try employing it to serve the same purpose.
Warm up using the breath counting method: Sit, stand or lay down in a comfortable posture aligned with gravity and let the body relax for a few moments. Take 3 deep breaths, releasing the exhalations in a very relaxed way. Begin breathing silently and naturally. Observe the length of the inhalation, during the exhalation begin counting softly 1-2-3-4-5-6-7-8-9-10. (internally or out loud) The number reached and length of the breaths are not the focus, simply breathe naturally and count during the exhalation, stopping when the out-breath begins to finish. Repeat this process until mind and body begin to relax and it is easier to follow both inhale and exhale. Begin one of the following practices.
Mettā – kindness: Visualise a loved one, pet, or other being that we care for, or that has cared for us, and allow the kind, peaceful feelings we feel towards their health and well-being to arise. Attend to these feelings and continue the visualization, and feel free to intuitively shift and adjust this practice in any way to evoke and maintain these feelings. (If it helps, feel this practice in the body, and add in any phrases or words the help the process.) Let these feelings build, and if possible, completely fill the mind with them. Let the mind bathe and bask in this experience as long and as often as desired.
Karuṇā – wise empathy: Same as above, but visualize the loved one, pet, or other being experiencing hardship or confusion. Allow the sense of wishing to aid and support them as they experience this to add to the kindness and peaceful feelings we feel towards their health and well being.
Muditā – gladness: Same as above, but visualize the loved one, pet, or other being experiencing bliss and contentment. Allow the sense happiness for them as they experience this to add to the kindness and peaceful feelings we feel towards their health and well being.
Upekkhā – equanimous and unaffected: Same as above, but visualize the loved one, pet, or other being as being at ease, simply going through life, and unaware of our kind feelings. Allow the sense of things being just fine as they are to add to the kindness and peaceful feelings we feel towards their health and well being.
As these states build, they will begin to bring increasing happiness and ease to body and mind. This in turn will begin to affect how we treat ourselves and those we interact with, as well as the general way we interact with the world. With this comes a silent, calm strength. Practice can range from just a few moments to an hour or more, follow your intuition. If the visualization is difficult, simply practice the first step, as it by itself will bring peace and ease to mind. As this gets more stable the other steps may become easier.