Loving Kindness (Metta Bhavana) Meditation

The practice of Metta Bhavana is to meditate with the intention of feeling compassion for all beings, including yourself. ‘Metta’ itself is Pali for ‘love’ of a non-romantic kind, more like compassion.

The meditation is split into 5 stages, which are as follows.

(Before meditating make sure you find a quiet, out of the way place to carry out your meditation. Make sure you’re sat comfortably and if you feel uncomfortable at any stage then don’t hesitate to cut your meditation short)

1-Feel Metta for yourself

Focus on yourself as a being, and concentrate on feelings of tranquility, compassion and kindness. Allow these feelings to flow through you. Imagine them as a golden light. Using mantras such as “May I be well and happy” may also assist, but this is down to personal preference.

2-Feel Metta for a friend

Now concentrate on a good friend. Someone you know well and love. Again, conjure up those feelings of tranquility, peace and compassion. Think about what it is you admire and enjoy about your friend, and encourage those feelings.

3-Feel Metta for someone else

By someone else, this means someone you neither like or dislike. Think about a neutral person in your life and focus on the fact that they are another human being, and are just as entitled to love and compassion as much as you or anyone else in the world.

4-Feel Metta for an enemy

This one may not be an actual ‘enemy’, but just someone you dislike. Again, as with the neutral person, this enemy is entitled to love and compassion just as much as anyone else. Focus not on what makes them your enemy, but what could potentially make them a friend. As hard as it may be, focus on their positive qualities, and encourage those feelings like fanning a flame.

5-Feel Metta for everyone

In this stage extend your feelings of compassion beyond the four people you’ve been dwelling on and feel compassion for the entire world around you. Acknowledge that everyone is connected together on this planet and the thing binding us together is an underlying lover for one another.

Now take a few moments to sit quietly and breathe. I hope this has helped you with your meditation!


So much love for the married women, divorcees, mothers and women over 30 still acting in Malayalam cinema and creating a brave new world for us all. Women don’t just disappear into the ether, exhausted of all creative energy, when they marry or give birth or hit 30. I love watching you all onscreen, and your careers and the stories you want to tell are worth fighting for.

Nayanthara, Bhavana, Lakshmi Gopalaswamy, Shobana, Asha Sarath, Nyla Usha, Padmapriya, Manju Warrier, Rima Kallingal, Srinda, Lena, Reenu Mathews, Rachana Narayanankutty, Aparna Gopinath, Shwetha Menon, Meena and everyone else I can’t list off the top of my head.


malayalam cinema challengexxv. ah, why are you so gorgeous???: the hottest actor and actress in your opinion: from left to right, top to bottom- Unni Mukundan, Rima Kallingal, Dulquer Salmaan, Bhavana, Nivin Pauly, Nazriya Nazim, Reenu Mathews, Prithviraj, Mamta Mohandas, Vineeth Kumar, Avanthika Mohan, Rajeev Pillai

no explanation needed- just look at these gorgeous faces (and don’t judge me for my inability to narrow things down to just one actress and actor)

DAY 3297

Jalsa, Mumbai                Apr 7,  2017               Fri 11:52 am

Birthday - EF - Bhavana B Rao       Sat, April 8 .. we wish you a very happy birthday and send all our greetings .. the Ef ..

40 years of ‘Alaap’ and 34 years of ‘Andhaa Kanoon’ .. such times .. such subjects and such makers .. 

Alaap inspired by a real life incident and story that took place in Allahabad, a rebel son that refused to follow his Father’s profession, and instead when he had to earn a living became a tonga driver .. Hrishi da at his best .. a poignant story .. did not do well .. perhaps a little too poetic of the times ..

And Andhaa Kanoon .. an appearance that came as a barter for a film that i was working in, and which could not be made .. the makers of AK, taking over those rights of the film and placing me in AK .. the courtroom drama a great insight into the law .. you cannot be accused for the same crime twice .. so my character that is wrongly accused for murder, actually follows the culprit who had accused him of his murder, into the court and kills him there in front of the Judges, claiming that I cannot be accused for the same crime twice .. a dynamic story .. and my first association with PurnaChandra Rao and T Rama Rao the director .. we went on to make other films as well .. 

And Alaap those rare moments with Hrishi da .. the honour of working with the great Chaya devi from Bengal a veteran and of course the poem of Babuji that was the only contribution that my Father agreed to  .. he refused to write a song for a film, but said if you want my poem take it as it is and use it as a song in its purity .. we did .. 

Hrishi da was a silent musician as well .. played the sitar .. as did his brother .. and many a time on set he would simply pick up the instrument, there as a prop, and entertain us .. an ardent listener being yours truly ..

So yes .. to put things out in the open in order to stop any speculation .. I suffered a stomach infection after consuming a Pizza with the hottest red chilli powder, the cause of the infection .. and am nursing a stiff neck and shoulder pain .. the neck pain has a history .. it is injuries received during stunts conducted in the 70′s and 80′s .. the protection gadgetry that is available now for all artists was absent then in those years .. the jumps and dives and action work was loaded with real action, causing all the injuries .. they now play up .. age has given in to them .. so neck braces medication and and all other kinds of treatments follow .. they work momentarily .. a final solution is being worked out, hence the absence from functions and events .. the fever persists on the infection and its control is being worked on .. yes there is discomfort .. nights are the worst .. getting horizontal is impossible .. so most nights are spent sitting and hoping to get some sleep thus .. it is a trial, but one that has to be endured .. all else is well ..

NOW ..

The last thing that would greatly upset me would be the multiple queries treatments and other advices from the Ef on how I should conduct myself etc ., 

I appreciate the love and affection and the concern, but I understand that and urge all to not be too perturbed .. all is well and on the right path .. these episodes will occur and shall be taken care of .. 

OK .. !!???

And now to attempt to get horizontal .. right .. good night .. if it does not work, the horizontal I mean, I shall be back here again to pester all with even more connect and writing ..  

Deal .. ??

Fine ..

Amitabh Bachchan

ps : and there is absolutely no doubt in all your minds as to where all those pictures above came from : correct - Moses !!

this from Ludmila .. 

Now don’t go on a comparing spree about how others make great many images and they do not get reference here .. its just one of .. many others also feature in other platforms .. no jealousy and back biting please ..