Mindfulness And Metta, Peace And Compassion

A meditation which clears, energises and uplifts the heart. As we clear and energise the heart we experience an overflowing of the heart. We radiate this energy of peace and compassion to the world around us.

Sabbamangalam / May all blessings come to you

Transcript

We close the eyes,

We open the heart,

And we bring our attention,

Our awareness to the body,

Being aware of the bodily posture,

The bodily sensations,

And we can visualize ourselves as we sit here,

Try to see,

Try to visualize the body,

Where we send our attention,

We send our mental energy.

So by being aware of the posture,

Being aware of the sensations of the body,

By visualizing the body,

We're directing our attention,

Our energy to our own body,

Where the energy increases.

We bring our awareness to the breathing,

Just keeping our attention at that one point,

At the nose,

At the nostril,

Where we feel the air passing,

Keeping our attention at the gateway of the breath.

Or if we prefer,

We can focus our attention at the lower abdomen,

Where we feel the abdomen rising on the in-breath,

Falling on the out-breath.

So we can decide where we prefer to focus our attention,

And we keep the attention there.

Keeping our attention with the breathing,

Keeping our attention with the body,

We don't send our attention,

Our energy outside the body,

And we keep our attention only with the present.

The past,

The future,

We don't need to concern ourselves with.

Just watching the breathing,

Watching the mind,

Being aware,

Letting go.

Being aware of all that contacts the mind from outside,

From inside.

Being aware,

Letting it pass.

We don't react,

We don't get entangled.

Just staying with the knowing nature of the mind.

We don't send the mind out to what the mind knows.

Just watching the breathing,

Watching the mind,

Being aware,

Letting go.

Being aware of sound,

As moments of ear contact.

Moments of ear contact arising and passing away.

Being aware of bodily sensation,

As moments.

Moments of bodily sensation arising and passing away.

Being aware of all that forms in the mind.

The thoughts,

The feelings,

The memories,

The states of mind.

Just observing,

Letting go.

We observe these thoughts in the mind,

Like bubbles in the mind,

Like waves on the surface of the mind.

If we take interest in these thoughts,

In these mind bubbles,

Then we create more of them.

If we react with like,

With dislike,

Then we create more of these bubbles in the mind.

We create more of these waves on the surface of the mind.

But just watching,

Observing,

Letting go.

Our inner pond becomes calm and still.

With every breath we clear the heart.

Just watching,

Observing,

Letting go.

The heart finds its normal,

Natural state of inner clarity.

Every time we react,

We agitate,

We disturb our inner pond.

It's like we throw stones.

We create waves on the surface,

We muddy the waters.

But just watching,

Observing,

Letting go.

The heart becomes more and more clear,

More and more calm,

More and more still.

The heart becomes more clear,

The heart becomes more energized.

As we keep our attention with the breathing,

With the body,

We don't throw our attention in all directions.

We don't throw our energy in all directions.

And the heart becomes more and more collected,

More and more unified,

More and more energized.

The heart becomes more and more clear,

More and more calm,

More and more at peace.

To the extent that we clear the heart,

To this extent we find the mind's natural state of inner peace.

And to the extent that we unify the heart,

We energize the heart,

To this extent we find something very special within,

Something very precious within.

The heart becomes energized with a divine energy,

A sublime energy.

The heart fills with the prana of the universe,

The life force energy,

The light force energy of the universe.

The heart becomes flooded,

Suffused,

Saturated with a cool,

Clear,

Fresh life force energy,

Light force energy.

We breathe air with our lungs,

And with our chakras we breathe the prana of the universe,

This life force,

Light force energy.

And as we clear the heart,

We energize the heart,

The heart becomes saturated.

As the heart becomes saturated with this cool,

Clear,

Fresh life force,

Light force energy,

The heart becomes more and more secure,

More steady,

More stable.

The sparks of anger,

Anxiety can arise,

But when the heart is saturated,

They cannot start the fire within.

Just as when a forest is completely wet,

Completely saturated,

It's not possible to start a forest fire.

When the heart is saturated,

Flooded,

Suffused with this inner life force,

Light force energy,

The fire of anger,

The fire of anxiety cannot burn the heart.

The mind is simply not interested.

The heart finds this normal,

Natural state of inner peace,

Just by observing,

Letting go.

And we find that non-attachment is not some state of cold,

Dry,

Uncaring indifference.

Non-attachment is a state of overflowing.

We stop to squeeze the heart,

We stop to burn the heart,

We stop to constrict our own inner energies.

And as the energies can flow harmoniously,

There's a feeling of harmony,

Of well-being.

We feel at ease,

We feel at peace.

The heart becomes more and more refined.

As the heart becomes more and more refined,

The peace becomes more and more refined.

We find a peace which passes all understanding,

A peace we never could have imagined.

A level of refinement we never could have imagined,

Just by watching the breathing,

Watching the mind,

Being aware,

Letting go,

Clearing the heart,

Cleaning the heart,

Refining the heart,

Disentangling the heart.

We find the normal,

Natural state of the heart is what we call the four divine states of mind,

The four wholesome states of mind.

Kindness,

Compassion,

Joy,

Equanimity.

When we clear the heart,

We clean the heart,

This is what remains,

This is the natural state of the heart.

When we actively develop these states of mind,

They make the heart clear,

They make the heart clean,

They make the heart whole,

The wholesome states of mind.

Just watching the breathing,

Watching the mind,

Being aware,

Letting go,

Always with patience.

The mind will wonder.

Every time we find the mind wondering,

Simply bringing our attention back to the breathing,

Back to the present,

Being aware,

Letting go.

We clear the heart,

We energize the heart.

And if we have the patience,

The persistence,

We find something very precious within.

We find this inner wellspring,

Inner fountain of living waters,

Living light.

And we can drink deeply from our own inner fountain of peace,

Fountain of joy,

Fountain of happiness.

So we don't need to look to the outside for our happiness.

Inside we have this inner fountain.

The heart fills with this inner divine energy,

Sublime energy.

Fills and overflows,

Our inner cup overflows.

And we can rest within.

Being at peace,

At ease,

At home.

There's a feeling of homecoming.

When we send the mind out into the world all the time,

We feel lost,

Lost in the world.

We bring our mind back to the heart.

This is where we feel at home.

This is the home for the mind.

The heart is the base for the consciousness,

The seat for the consciousness.

And when we make the heart clear and clean,

Spacious,

Refined,

We get a nice comfortable seat,

Nice comfortable base for our consciousness.

We refine the heart,

We uplift the heart.

We refine the consciousness,

We uplift the consciousness.

The heart fills and overflows.

And when we've rested within long enough,

We can share this energy which overflows from the heart with the world around us.

Breathing in,

We focus our attention at the heart chakra.

Wishing happiness for ourselves.

Breathing out,

Wishing happiness for all beings.

Letting the heart overflow.

As we breathe in,

The heart fills with this life force,

Light force,

Divine energy.

As we breathe out,

We simply let the heart overflow.

We can visualize this light flowing from the heart in all directions.

Above,

Below,

All around.

Breathing in,

May I be happy.

Breathing out,

May all beings be happy.

And as we do this practice,

It's like we open an inner water tap.

When we open the water tap,

The valve,

The water gushes out more strongly.

As we do this practice,

The energy gushes out.

And the heart becomes brighter and brighter,

Wider and wider.

More calm,

More cool,

More clear.

As the energy field of the heart expands,

Our area of consciousness expands.

And as the heart becomes brighter and brighter,

We raise our consciousness higher and higher.

Sitting here in human body,

We can tune our mind into the level of the highest heaven.

Breathing in,

Wishing happiness for ourselves.

Breathing out,

Wishing happiness for all beings.

And we can be joyful in our practice.

We can do this practice joyfully.

The four divine states of mind,

The four wholesome states of mind,

Kindness,

Compassion,

Joy,

Equanimity.

We can be joyful,

Knowing this practice brings great benefit to ourselves,

Great benefit to the world around us.

And knowing that we will get the results of this practice again in the future,

This energy which we radiate to the world,

This energy of peace,

Of kindness,

Compassion,

Is what will come back to us.

What we give to the universe,

The universe will give us back many times over.

Breathing in,

May I be happy.

Breathing out,

May all beings be happy.

And now we can observe the heart.

How does it feel?

Does it feel more open,

More refined,

More at peace,

More steady,

More stable,

More secure?

Whatever way the heart feels,

We observe it,

We let it go.

We bring our awareness to the body,

Visualizing the body,

Being aware of the posture of the body,

Being aware of the bodily sensations.

We bring the hands to the heart,

The palms together,

And now the heart is very strong,

Very bright.

Our power of intention is very strong.

And with this strong,

Bright heart,

We make the intention to continue with our practice,

Refining the heart,

Strengthening the heart,

Freeing the heart.

We bring the hands to the forehead in gratitude,

Respect.

Gratitude opens the heart,

Respect opens the heart.

Back down to the legs,

We open the eyes,

And we keep the heart open.

Reviews

A beautiful version of metta meditation, I shall carry this with me and return when needed 🙏

Finnbarr is changing the world 🌎 by spreading peace and love with his beautiful words. 🙏

Finnbarr I thank you so much for your heart meditations. On this one I really appreciated the idea of the heart being too saturated to catch fire with anger or other heart choking reactions. Much love to you, Kara

Simple and relaxing

I am renewed each time I refresh the waters of my heart through your teaching.
Thank you, Teacher ☆

Wonderful! I will listen to this over and over. Thank you so very very much.