The brahma-viharas, or "sublime attitudes," are the Buddha's primary heart teachings — the ones that connect most directly with our desire for true happiness. The term brahma-vihara literally means "dwelling place of brahmas." Brahmas are gods who live in the higher heavens, dwelling in an attitude of unlimited goodwill, unlimited compassion, unlimited empathetic joy, and unlimited equanimity. These unlimited attitudes can be developed from the more limited versions of these emotions that we experience in the human heart.
Of these four emotions, goodwill (metta) is the most fundamental. It's the wish for true happiness, a wish you can direct to yourself or to others. Goodwill was the underlying motivation that led the Buddha to search for awakening and to teach the path to awakening to others after he had found it.
The next two emotions in the list are essentially applications of goodwill. Compassion (karuna) is what goodwill feels when it encounters suffering: It wants the suffering to stop. Empathetic joy (mudita) is what goodwill feels when it encounters happiness: It wants the happiness to continue. Equanimity (upekkha) is a different emotion, in that it acts as an aid to and a check on the other three. When you encounter suffering that you can't stop no matter how hard you try, you need equanimity to avoid creating additional suffering and to channel your energies to areas where you can be of help. In this way, equanimity isn't cold hearted or indifferent. It simply makes your goodwill more focused and effective.
Making these attitudes limitless requires work. It's easy to feel goodwill, compassion, and empathetic joy for people you like and love, but there are bound to be people you dislike — often for very good reasons. Similarly, there are many people for whom it's easy to feel equanimity: people you don't know or don't really care about. But it's hard to feel equanimity when people you love are suffering. Yet if you want to develop the brahma-viharas, you have to include all of these people within the scope of your awareness so that you can apply the proper attitude no matter where or when. This is where your heart needs the help of your head.
All too often, meditators believe that if they can simply add a little more heart juice, a little more emotional oomph, to their brahma-vihara practice, their attitudes can become limitless. But if something inside you keeps churning up reasons for liking this person or hating that one, your practice starts feeling hypocritical. You wonder who you're trying to fool. Or, after a month devoted to the practice, you still find yourself thinking black thoughts about people who cut you off in traffic — to say nothing of people who've done the world serious harm.
This is where the head comes in. If we think of the heart as the side of the mind that wants happiness, the head is the side that understands how cause and effect actually work. If your head and heart can learn to cooperate — that is, if your head can give priority to finding the causes for true happiness, and your heart can learn to embrace those causes — then the training of the mind can go far.
Happy, at rest, may all beings be happy at heart. Whatever beings there may be, weak or strong, without exception, long, large, middling, short, subtle, blatant, seen & unseen, near & far, born & seeking birth: May all beings be happy at heart.
Let no one deceive another or despise anyone anywhere, or through anger or irritation wish for another to suffer.
— Sn 1.8
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