In the practice of Metta (loving-kindness), the transition from using it as an object of concentration to an object of awareness represents a shift from focused stabilization to an open, integrated state of being.
While these two approaches overlap, understanding their distinct roles can help you deepen your practice.
Metta as the Object of Concentration (Samatha)
When you treat Metta as an object of concentration, the goal is one-pointedness of mind. You are using the feeling or the phrases of loving-kindness to anchor the attention, preventing it from wandering.
- The Anchor: You typically use specific phrases (e.g., "May I be happy, may I be well") or a visualized image of a person.
- The Process: Every time the mind drifts to a thought or sensation, you gently but firmly bring it back to the "feeling-tone" of Metta.
- The Result: This leads to Samadhi (stillness). The mind becomes calm, collected, and unified. Deep practice in this direction can lead to Jhana (meditative absorption), where the distinction between "you" and the "metta" begins to dissolve.
Metta as the Object of Awareness (Vipassana)
When Metta becomes an object of awareness, the focus shifts from holding the mind still to observing the nature of the heart.
- The Observation: Instead of just repeating phrases, you become mindful of the quality of the kindness itself. You notice how it arises, how it feels in the body, and even how it fades or gets blocked by resistance.
- The Insight: You begin to see the "three marks of existence" within the practice:
- Impermanence: Seeing the warmth of Metta wax and wane.
- Non-self: Realizing that Metta is a mental state that arises due to conditions, rather than a "solid" part of your identity.
- The Integration: You don't just "do" Metta on the cushion; you maintain an awareness of a kind, friendly attitude toward whatever arises in your field of experience (pain, noise, or difficult emotions).
Comparison: Concentration vs. Awareness
| Feature | Metta as Concentration | Metta as Awareness |
| Primary Goal | Stillness and tranquility. | Understanding and insight. |
| Effort | Focused and sustained. | Receptive and observant. |
| Scope | Narrowed to the phrases/feeling. | Broadened to include all experience. |
| Analogy | A spotlight on a single flower. | The sun shining on the whole garden. |
Moving Between the Two
In a typical session, these two often work together in a cycle:
- Concentration: Use the phrases to settle the "monkey mind" and generate a warm, stable glow of kindness.
- Awareness: Once the mind is steady, drop the repetitive phrases and simply rest in the awareness of that kindness. Observe how that kindness meets your thoughts and physical sensations.