万千众生，谁是慈悲的第一人选

First, we need to focus on cultivating Metta towards ourselves. Our body and mind, the five aggregates, although illusory like a dream, serve as indispensable conditions that aid our practice. This is because we can use these illusory elements to attain the ultimate truth. For this reason, we should take care of our bodies and give them blessings.

有人说，一个不爱自己的人，是不会爱他人的，因为他根本不懂得爱是什么。在慈心的修习中，我们要去体会慈心是什么样的心理，由衷的祝福是什么样的感觉。虽然这些概念听起来很熟悉，没有难度，但在我们心中未必有多少经验，也未必能马上调动起来，所以自己是最好的切入点。

It is said that those who do not love themselves cannot genuinely love others because they do not know what love truly is. When practicing loving-kindness, we need to first allow ourselves to immerse in the feelings of loving-kindness and sincere blessings. Although concepts like “loving-kindness” and “sincere blessings” may seem familiar and straightforward on paper, deeper within our minds, we may lack experience in expressing them, or we may struggle to evoke them quickly in actual practice. Therefore, beginning with self-practice is the most effective approach.

我们现在学习的身体扫描，就是从对身体的熟悉到关爱，赋予它正念、正气、正向力量，排除身心的负面感受和情绪，使自己以健康的身心来修行，来利益众生。当我们自身具备慈心之后，才谈得上散布慈心。

The “body scanning meditation” we are learning also starts with familiarizing ourselves with our body, caring for it, and imbuing it with right mindfulness and positive energy and strength. This helps us to dispel negative feelings, enabling us to have a healthy body and mind when practicing Buddhism and benefiting others. Only after cultivating loving-kindness within ourselves can we effectively spread it.

其次是对身边的人散布慈心。把对自己修习并体会到的慈心，散布给父母、导师、亲戚、朋友、同修，包括我们这个道场中的出家众、在家众，真诚祝愿他们无敌意、无危险，无精神的痛苦，无身体的痛苦，愿他们保持快乐。

Next, we need to practice Metta towards people around us. We should extend the Metta we have personally cultivated and experienced to our parents, teachers, relatives, friends, fellow practitioners, monks, and lay disciples in our community. We should sincerely wish for them to be free from hostility, danger, mental and physical suffering, and hope that they experience ongoing happiness.

这些都是我们熟悉的人，很具体，修起来不会太难。当然也不是一下子对那么多人修，开始可以分批进行，让观修清晰、稳定后再扩大。

Since these people are familiar to us, it should not be too difficult to practice Metta towards them. Still, in the beginning, it is not necessary to visualize them all at once. We can divide these people into smaller groups to make our visualizations clearer and steadier before broadening our practice to encompass more of them.

第三是对一切众生散布慈心。从一切有形体、有名相的众生，从圣者到非圣者；从东方、西方、北方、南方、东南方、西北方、东北方、西南方、下方、上方的众生，到陆地、水中和空中的众生；从人类到最高的天众，再到苦道中的众生……总之，祝愿十法界的众生无敌意、无危险，无精神的痛苦，无身体的痛苦，愿他们保持快乐。

Lastly, we need to cultivate Metta towards all sentient beings. From all beings with form and name; from all saints to non-saints; from all beings in the east, west, north, south, southeast, northwest, northeast, southwest, below, and above; to all those on land, in water, and in the air; from humans to the highest deities; and to all those in the woeful planes… In short, we should wish for all beings in the ten Dharma realms to be free from hostility, danger, mental suffering, and physical suffering, and hope they maintain happiness.

修慈心是不断打开心量的过程，通过由己及他、由亲及疏的次第，把一切众生作为散布慈心的对象，排除内心的冷漠、嫉妒、仇恨、愤怒，排除对自己和他人的负面情绪。只有了解经文的含义，才能将这一引导落实到心行。

In conclusion, the cultivation of Metta is an ongoing journey of opening our hearts. By gradually progressing from ourselves to others, and from close connections to more distant ones, we can eventually encompass all sentient beings as recipients of our loving-kindness. This process will help us dispel indifference, jealousy, hatred, and anger within us, as well as negative emotions towards ourselves and others. Truly understanding the teachings of the Metta Sutta is crucial for implementing this guidance within our minds.

摘自：济群法师讲座

Excerpted from:

The Practice of the Metta Sutta

By Master Jiqun

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