Die schönste Meditation, die ich kenne: Metta Bhavana

Es gibt sehr viele verschieden Arten der Meditation: Singmeditationen, Sitzmeditationen und viele viele mehr. Jeder Mensch hat da eigene Vorlieben.

Heute möchte ich dir meine Lieblingsmeditation vorstellen:
Die Metta Bhavana Meditation. Sie dient zur Steigerung der Liebe und Güte in dir selbst, und führt dadurch zu einem glücklicheren und ruhigeren Leben.

Flamm Metta Bhavana 1

Ich werde dir anfangs ein paar Details über diese Meditation erzählen. Du kannst diesen Teil aber überspringen und gleich zur Übung gehen. Das Hintergrundwissen ist nett, aber beim Meditieren ist das TUN das wichtigste.

Inhaltsverzeichnis

Metta Bhavana: Kurzerklärung
Ziel
Wissenswertes
Anleitung
Die Neuerfindung des Erfolgs
Lokah Samastah Sukhino Bhavantu
Du bist dran

Metta Bhavana: Kurzerklärung

Die Meditation Metta Bhavana ist unter vielen Namen bekannt: Herzmeditation, Meditation der liebevollen Güte, Meditation des liebevollen Herzens und viele mehr.
Metta kommt aus dem Pali und heißt Herz, und Bhavana (ebenfalls Pali) heißt Meditation, also finde ich persönlich Herzmeditation sehr passend.
Diese Form der Meditation kommt aus dem Buddhismus, und ist schon sehr alt, das erklärt die vielen verschiedenen Namen. Trotz des Alters ist sie weit verbreitet, und wird gerne praktiziert.

Mir gefällt diese Technik so gut, weil sie einfach, entspannend und liebevoll ist.

Ziel

Das Ziel der Metta Meditation ist die Kultivierung von Liebe und Güte in dir.
Das erfolgt, indem du dir selbst und anderen Güte und Liebe sendet.

Durch die regelmäßige Praxis der Metta Meditation kann es zu tiefgreifenden positiven Veränderungen in dir kommen. Liebe, Güte und Mitgefühl sind die Grundpfeiler eines glücklichen Lebens und zufriedenen Lebens. Indem du die Liebe und Güte in dir kultivierst wirst du glücklicher werden.

Wissenswertes

Wähle bei dieser Meditation einen leichten und entspannten Sitz. Bei Metta Bhavana gibst du Dinge weiter. Du sollst Freude und Güte weitergeben, und nicht die Schmerzen weil du schon eine Stunde im Lotussitz verbracht hast.

Metta Bhavana kann alleine praktiziert werden, aber es wird sehr oft am Ende von Meditations- oder Yogastunden verwendet, um das Gelernte an alle Menschen weiterzugeben und zu teilen.

flamm_metta_4

Anleitung

Vor der Meditation wähle drei Personen aus. Eine Person, die dir sehr am Herzen liegt (das ist Person 1). Eine Person, der du neutral gegenüberstehst (das ist Person 2). Und abschließend eine Person, die du nicht leiden kannst (das ist Person 3)

Meditation: Metta Bhavana

  • Setz dich entspannt und aufrecht hin.
  • Sprich folgende Worte in Gedanken oder laut nach.
    Während du sprichst, sende dieser Person in Gedanken Güte und Liebe.

Möge ich frei sein von Gier, Hass, Verblendung und Leid.
Möge ich voll sein von Liebe, Freude und Güte.
Möge ich schreiten in heiterer Gelassenheit.
Möge ich befreit sein.

Möge [setze hier den Namen von Person 1 ein] frei sein von Gier, Hass, Verblendung und Leid.
Möge [Person 1] voll sein von Liebe, Freude und Güte.
Möge [Person 1] schreiten in heiterer Gelassenheit.
Möge [Person 1] befreit sein.

Möge [setze hier den Namen von Person 2 ein] frei sein von Gier, Hass, Verblendung und Leid.
Möge [Person 2] voll sein von Liebe, Freude und Güte.
Möge [Person 2] schreiten in heiterer Gelassenheit.
Möge [Person 2] befreit sein.

Möge [setze hier den Namen von Person 3 ein] frei sein von Gier, Hass, Verblendung und Leid.
Möge [Person 3] voll sein von Liebe, Freude und Güte.
Möge [Person 3] schreiten in heiterer Gelassenheit.
Möge [Person 3] befreit sein.

Mögen alle Menschen frei sein von Gier, Hass, Verblendung und Leid.
Mögen alle Menschen voll sein von Liebe, Freude und Güte.
Mögen alle Menschen schreiten in heiterer Gelassenheit.
Mögen alle Lebewesen befreit sein.

Du fängst also mit dir selbst an, und spendest dir selbst Liebe und Güte. Danach gehst du weiter zu der Person, die dir nahe steht. Wenn du dann zu der Person kommst, die du nicht leiden kannst, wird dein Herz voll sein mit Liebe und Freude, die du dann auch an diese Person senden wirst. Es kommt nicht selten vor, dass sich deine Beziehung zu dieser Person dann verbessern wird.

Durch die wiederholte Praxis der Metta Bhavana Meditation wirst du die Güte in dir stärken, und du wirst dich dadurch verändern.

Ich bin durch die Meditation ruhiger geworden, und habe vielen Menschen verziehen.
Dieses Vergeben hat mich sehr befreit.

Variante

Eine leicht andere Variante der Meditation besteht darin, die einzelnen Personen auszulassen, und nur sich selbst und alle Menschen zu segnen.

Meditation: Metta Bhavana, Variante

  • Setz dich entspannt und aufrecht hin.
  • Sprich folgende Worte in Gedanken oder laut nach.
    Wiederhole die Worte dann noch 2 mal (Also wiederholst du die Worte insgesamt 3 mal)
    Während du diese Worte sprichst, sende in Gedanken Liebe und Güte aus.

Möge ich frei sein von Gier, Hass, Verblendung und Leid.
Möge ich voll sein von Liebe, Freude und Güte.
Möge ich schreiten in heiterer Gelassenheit.

Mögen alle Menschen frei sein von Gier, Hass, Verblendung und Leid.
Mögen alle Menschen voll sein von Liebe, Freude und Güte.
Mögen alle Menschen schreiten in heiterer Gelassenheit.
Mögen alle Lebewesen befreit sein.

Es gibt einige verschiedene Versionen dieser Meditation, die sich mit der Zeit entwickelt haben. Das Ziel, Liebe und Güte weiterzugeben und zu entwickeln, ist aber immer das Gleiche.

flamm_metta_5

Lokah Samastah Sukhino Bhavantu

Die Metta Bhavana Meditation kann alleine durchgeführt werden, aber meistens wird sie am Ende einer Meditationsstunde durchgeführt, um das Erlernte, Liebe und Güte mit allen Menschen zu teilen.
Falls du gerne singst, und das wiederholen der Metta Verse fad empfindest, dann habe ich folgendes Mantra für dich:

Lokah Samastah Sukhino Bhavantu

[Das bedeutet übersetzt]

Mögen alle Menschen und Lebewesen glücklich und befreit sein.
Möge ich mit allen meinen Gedanken, Worten und Handlungen dazu beitragen
.

Das Singen dieses Mantras trägt auch dazu bei, Güte und Liebe an andere zu senden, und dadurch in dir selbst zu kultivieren. Dieses Mantra kommt aus dem Sanskrit.

Du bist dran

Die Metta Bhavana Meditation ist eine wunderschöne einfache Meditationstechnik. Sie ist einfach zu erlernen und leicht zu praktizieren.
Diese Meditationstechnik hat mein Herz geöffnet. Jedes mal, wenn ich sie anwende, spüre ich Freude durch meinen Körper strömen. Ich kann mit Worten nicht ausdrücken, wieviel mir diese Meditation gegeben hat.

Ich kann dir nur ans Herz legen, sie selbst auszuprobieren.
Diese Meditation hat die Macht, dein Leben zu verändern.

Freude entsteht durch das Tun, nicht durch diskutieren.

 

Ein inniges und von Herzen kommendes Danke fürs Lesen,
Christoph

 

PS.:
Möchtest du deine Erkenntnisse mit uns zu dem Thema teilen. Hast du auch eine Meditationsmethode, die du gerne machst? Ich würde mich freuen, deine Meinung in den Kommentaren zu lesen.

Falls dir der Post gefallen hat , dann würde ich mich über ein Facebook Like freuen!

Du kannst mir jetzt auch auf Instagram folgen: https://www.instagram.com/christoph_flamm/

 


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Ein Kommentar zu “Die schönste Meditation, die ich kenne: Metta Bhavana
  1. Tine sagt:

    Hallo Christoph,

    ich habe diese Meditation jetzt schon einige Male ausprobiert. Am Anfang war es schon eine Überwindung auch Personen einzubauen, die ich nicht leiden kann. Aber es löst ein gutes Gefühl in mir aus, dass ich auch diesen Personen Güte und Liebe wünsche.

    Vielen Dank für deine immer wieder interessanten Anregungen.

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