Recently I was fortunate enough to spend time at a metta retreat with the venerable Aria Bowman and came to realise the truth of how much metta or loving kindness is an outward focus that balances the inner focus of a Pasana or mindfulness meditation.
This has been deeply useful for my own practice and I hope it will be for you too.
So settling the body into stillness,
Noticing the breath and the gentle movements of the body as you breathe in and as you breathe out.
Allowing the breath to find its own pace and rhythm.
Relaxed but aware and awake.
Nothing else to do but be here in this present moment,
Following the breath and if distracting sounds,
Sensations or thoughts arise,
Simply acknowledging them and returning your awareness to the breath or to the practice which we are starting now.
Bringing your awareness to your heart area and bringing to your mind a person you feel deeply about,
Perhaps a person you love.
Visualise them in front of you now.
Face to face,
They're smiling at you.
Notice how you feel,
It may be a warmth or a sense of filling up in the chest.
Holding the image of the person you have deep feelings about right in front of you and just allowing any feelings that arise to do so.
Reflecting on this person's good qualities,
The acts of kindness they've done.
If you feel comfortable closing your eyes and now keeping the image in front,
Offering kind words to them.
May you be well.
May you be well.
May you be well.
May you be happy.
May you be happy.
May you be happy.
May you be peaceful.
May you be peaceful.
May you be peaceful.
Repeating the words and the feelings that arise with them a few times.
May you be well.
May you be happy.
May you be peaceful.
And now holding on to the feelings that you've generated,
Let go of that person,
Let their image dissolve and bring into focus yourself.
Yourself in your mind's eye.
Seeing yourself in front of you smiling.
Reflecting on your own qualities,
Your kindnesses.
Notice any feelings that arise and just let them be.
Sending these words to yourself with compassion.
May I be well.
May I be well.
May I be happy.
May I be happy.
May I be peaceful.
Repeating the words and the feelings that arise with them a few times.
Well,
Happy,
Peaceful.
Good.
And now letting go of your image and bringing to mind someone who is a friend,
A family member or maybe a teacher.
Someone who is there for you,
Who supports you.
Visualising that person in front of you now.
Finding the matter,
Loving kindness.
May you be well.
May you be happy.
May you be peaceful.
If the feelings weaken at any time during the visualisation,
Strengthen them again.
Now let's bring to mind someone that's a little bit difficult.
Maybe they bring out irritation or annoyance in you or maybe they're just a difficult sort of person to deal with.
Picturing that person.
Holding that person in awareness and seeing if you can genuinely wish this person something positive or healing.
Even though it may be hard,
Focusing your thoughts and feelings on the gift of compassion.
Noticing and letting be any thoughts,
Feelings and physical responses you have as you cultivate kindness and mercy for this person.
Sending compassion to them now as best you can.
May you be well.
May you be happy.
May you be peaceful.
Well,
Happy and peaceful.
And now let that person dissolve from your mind's eye and bring to mind now a gathering,
Friends,
Family,
People around you.
All of them seeking wellbeing.
All of them seeking compassion.
Picture them in front of you.
May you be well.
Well,
Happy and peaceful.
May you be happy.
Well,
Happy and peaceful.
May you all know peace.
May you all be well,
Happy and peaceful.
And lastly,
Let's bring to mind the wider community.
Our neighbours,
The people that live around us,
The people that live in this country,
Other countries,
The world around us,
All the creatures of the London Sea.
May you be well.
May we be well.
May we all be happy.
May we all know peace.
Feeling feelings and sensations that arise in you and just sitting with them.
Meta,
Loving kindness,
Compassion practice.
Make the mind more perceptive about ourselves and others.
It makes us more pliable and less selfish.
It's a heart meditation.
It can flow out with you,
In you,
To your home,
Your workplace and into your relationships simply by consciously holding a friendly attitude to all.
May you be well.
May you be happy.
May you be peaceful.
