The Brahma Viharas: Rediscovering the Divine Abodes Within
By Anu Arora
Last week, while leading a retreat for a leadership team, I began with a focus on the Brahma Viharas, leading a guided meditation on the divine abodes. These are not just abstract spiritual concepts—they represent the truest essence of our hearts, waiting to be rediscovered.
This was powerful for all of us practicing together; a reminder that these qualities—loving-kindness, compassion, appreciative joy, and equanimity—are not distant ideals but deeply human capacities available to us at any moment. They serve as an anchor, grounding us in our shared humanity while illuminating the path to navigate life’s complexities with grace.
Practicing the Brahma Viharas together was like opening a window to our innate goodness, allowing it to shine through the challenges and uncertainties that often cloud our hearts. It was a moment of connection, both inward with ourselves and outward with one another, a tangible experience of what it means to live from the heart.
What Are the Brahma Viharas?
The Brahma Viharas, or divine abodes, are the sublime attitudes of the heart:
Metta (Loving-kindness): An unconditional wish for the happiness and well-being of all, including ourselves.
Karuna (Compassion): The heartfelt desire to alleviate suffering.
Mudita (Appreciative Joy): The ability to delight in the joy and success of others.
Upekkha (Equanimity): A state of calm, balance, and acceptance, no matter the circumstances.
Each of these is a seed already present within us, waiting to grow. They don’t rely on external conditions to thrive but can be cultivated intentionally.
A Story of Loving-Kindness
A story from the Buddhist tradition beautifully illustrates the transformative power of Metta.
A group of monks, sent to meditate in a forest, found themselves plagued by fear. Unseen spirits in the forest created an atmosphere of terror, disturbing the monks’ peace. In despair, they returned to the Buddha, seeking guidance.
The Buddha taught them Metta Bhavana—the practice of radiating loving-kindness. He instructed them to cultivate thoughts of goodwill and extend them to all beings, including the spirits causing their fear.
Armed with this practice, the monks returned to the forest. Their loving-kindness transformed their fear into peace, and the spirits, touched by their sincerity, ceased their disturbances. The monks completed their retreat in harmony, their hearts and minds at ease.
This story reminds us that the Brahma Viharas are practices of intention and choice, not dependent on ideal circumstances.
Why Cultivate the Brahma Viharas?
The Brahma Viharas are a refuge—a way of abiding in qualities that are deeper and more stable than the fleeting nature of thoughts and emotions.
Loving-kindness teaches us to open our hearts without expecting anything in return.
Compassion strengthens our capacity to hold suffering with tenderness and care.
Appreciative joy frees us from comparison, allowing us to celebrate others’ happiness.
Equanimity helps us stay grounded in the midst of life’s inevitable ups and downs.
When cultivated, the Brahma Viharas serve as powerful tools for healing, connection, and social transformation. They protect us from reactivity, enabling us to respond to challenges with grace.
How to Practice the Brahma Viharas
The Brahma Viharas are not feelings we wait to arise naturally—they are practices of intention. Each time we set the intention to embody these qualities, they grow stronger and more accessible, becoming our default way of living.
Metta (Loving-kindness)
Start with yourself:
May I be safe and protected.
May I be happy and peaceful.
May I be healthy and strong.
May I live with ease.
Expand to others:
May you be safe and protected.
May you be happy and peaceful.
May you be healthy and strong.
May you live with ease.
Karuna (Compassion)
Offer compassion to yourself:
May I be free from suffering.
May I find strength in times of struggle.
May I be held in compassion.
Extend these wishes to others:
May you be free from suffering.
May you find strength in times of struggle.
May you be held in compassion.
Mudita (Appreciative Joy)
Celebrate joy for yourself:
May I find joy in my successes and the successes of others.
May I be grateful for the beauty and blessings in my life.
May I rejoice in the happiness of others.
Extend this joy to others:
May you find joy in your successes.
May you be grateful for the blessings in your lives.
May you rejoice in the happiness of others.
Upekkha (Equanimity)
Cultivate balance within yourself:
May I embrace change with a mindful heart.
May I find peace amidst all that life brings.
Share this equanimity outward:
May you embrace change with a mindful heart.
May you find peace amidst all that life brings.
Closing Reflections
The Brahma Viharas remind us that we already have what we need to live with love, compassion, joy, and balance. Practicing these qualities together during the retreat was a powerful experience, reconnecting us to our innate goodness and shared humanity.
May these divine abodes be a refuge for you—a place of stability, kindness, and purpose as you navigate life. May they inspire not just moments of meditation but a way of being that transforms how you meet the world.
The world needs more of it! Let’s do our own bit.