Literally translated as the dwelling places of Brahma, the four divine abodes (or four immeasurables “appamanna”) are a central Buddhist theme in early and contemporary practices.  The four are benevolence (or gentle friendliness / loving kindness) – metta in Pali; Karuna, compassion; mudita, sympathetic or appreciative joy; and uppekha, equanimity.  In formal meditation these are states experienced as boundless, immeasurable, infinite, without limit, and extended to all beings.  These were pre-Buddhist practices that, according to the Buddha, led to rebirth in the Brahma world.  They are qualities of the heart where we can take refuge in formal meditation and in daily life to counteract the unskillful states of ill will, cruelty, envy, and entanglement that we so often encounter.   We can “abide” in them as a refuge and to cultivate more ease in life. 

The Brahmaviharas are practiced as a meditation by radiating the experiential quality of each out into the world to all beings (including ourselves) without excluding any being at all.  So if we are practicing metta, we radiate gentle friendliness out into the world.  This practice done with the heart/mind in a way that is as much felt as thought, felt in the body and the mind.  In daily life metta is experienced and practiced in somewhat the same way, though there may be more “thinking” involved, such as a thought or wish that other beings may not suffer, may be at ease, may be calm and peaceful, or may be happy.  Sometimes this is a more general wish, other times it is specific to a certain being or group and also ourselves. 

Karuna, compassion, is what arises when metta meets suffering.  Naturally when we wish that beings not suffer, when we see suffering, compassion happens naturally.  We feel some empathy, not as a personal project or to try to “fix” another being, but to connect in a deep way.  Once the connection is made, there may be enough wisdom and clarity present to help alleviate suffering.  If such clarity isn’t there, we can still connect.  In doing so, we open the heart/mind further and move toward peace and release ourselves.  In a similar way mudita, arises when we are experiencing metta and we see other beings who are happy or joyful.  Experiment with these, notice how the body feels, when you see a puppy playing, or a child laughing.  What is the quality of mind?  Does a little smile come?  See if when you see beings in pain, there is a pang in the heart space in the body.  These may be subtle so pay close attention.

Equanimity or uppekha, is a bit different in that it holds and reflects the other three in a way that keeps us from becoming personally entangled with what is happening.  The qualities of equanimity in the heart/mind are calmness, patience, and acceptance of reality as it is.  Ajahn Sumedho a well known monk and teacher has a phrase that sums up uppekha well, “It’s like this”.  Equanimity allows us to see experience and reality more clearly, and allows for true wisdom and discernment to arise uncolored by our personal views or desires. 

It is said by Bikkhu Analayo that the divine abodes are like the sun and moon.  Metta is like the sun at mid-day in spring, shining on everything equally, with just the right warmth.  Karuna is like the sun in the evening, darkness is close and though the rays of the sun are less intense the sky is more beautiful.  Mudita is like the sun at dawn, the birds are singing and the quality of the light is diamond like.  Uppeka is like the full moon reflecting the light of the sun in the night sky, it is not as bright, but clear and calm, so we

can see the stars and beyond.  As you practice, see if these divine qualities begin to arise spontaneously, and notice how they support the rest of the path.  How do you feel, are you happier and more at ease?