Four divine abiding meditations (audio) - Ajahn Nyanadhammo

Summary

Ajahn Nyanadhammo explains the four Buddhist “divine abidings” (brahmavihāras) as ways to cultivate a happier, steadier mind. He says joy can support concentration, while negativity and fault-finding tend to make the mind restless. The four practices are presented as ways to counter specific unskillful states.

Loving-kindness (mettā)

Cultivate goodwill toward yourself and others. Try repeating a simple phrase such as “Be happy” or “May I—and all beings—be well and at peace.” Begin with yourself or people you care about, then gradually extend the wish to people you don’t know and people you find difficult. The practice is meant to be impartial, not limited by personal preference.

• Notice self-critical thoughts during meditation and replace them with encouragement and acceptance.
• The talk associates loving-kindness with less anger and a calmer mind. It also recounts traditional teachings about benefits such as restful sleep and waking refreshed.

Compassion (karuṇā)

Wish for beings to be free from suffering, and let that intention encourage helpful action. Compassion is described as wanting to relieve suffering—not becoming overwhelmed by sadness or responding with hostility. The speaker also cautions against letting compassion for one group turn into hatred toward another.

Empathetic joy (muditā)

Practise rejoicing in your own and others’ happiness. One image suggested in the talk is to imagine a smile in your heart and picture someone receiving good news. This practice is offered as an antidote to envy, irritation, and habitual fault-finding.

• Build gradually: rejoice in the good fortune of loved ones, then neutral people, and eventually people you find difficult.
• If resentment arises, return to someone whose happiness is easier to celebrate, then expand the practice again.

Equanimity (upekkhā)

Develop a balanced response to pleasant and painful experiences. The talk connects this practice with recognizing what cannot be changed, the effects of actions, and the impermanent nature of the body, feelings, and thoughts. Equanimity is presented not as indifference, but as steadiness when compassionate efforts cannot alter a situation.

Key points

The speaker says these practices help weaken anger, cruelty, jealousy, and emotional agitation, and can support calm and concentration. He also emphasizes that, in the teaching presented, the four abidings are important mental training but do not by themselves lead to nibbāna.

The video ends with community announcements about holiday events and volunteering.

Presenters and sources

• Presenter: Ajahn Nyanadhammo.
• Post-talk announcements: Read by a speaker whose identity is unclear in the subtitles.
• Teachings and examples cited: The Buddha’s teachings on the four abidings and loving-kindness; a discourse captioned as the “Upendis Sutra” (the title may be mistranscribed); King Bimbisara; and anecdotes involving a Chan monk and monks in Thailand.