So please make yourself as comfortable as you can,
Especially if you're meant to practice.
And that is already given your mind,
Given your body rather,
The message that you care.
Most of the time we push our body around as though it's our slave there to serve us,
And do whatever the mind wishes from time to time.
But now we're going to listen to our body instead.
Let our body decide how it wants to sit.
Is the sound okay for you?
Any problems with the sound?
Yeah good,
That's nice for me,
I'm speaking quite softly,
That's great.
And with your eyes closed you might notice that there are still things you can do to give your body a bit more comfort.
Maybe your belt is too tight or the cushion is pressing into one side of your buttocks.
Maybe your knees are feeling unnecessary strain,
So just adjust in the beginning and really take your time.
You might find that you are tired and need to lean against the wall or a chair.
Let there be no judgment around that.
And just connecting to a sense of appreciation,
Appreciation towards yourself for offering yourself this time to practice.
And perhaps appreciation to one another for coming together to support this.
To generate beautiful intentions of love and kindness together collectively and send them out into the world.
We have people literally stretching from one side to the next.
We can imagine as we practice that our metta is emanating from us and connecting to everyone else,
Whether in Perth,
In England,
In Finland,
Where else are we?
Germany.
As rays of metta connect.
Such as coming in contact with your body and spreading kind awareness through your whole body from head to toes.
As though you were a wise spiritual friend regarding your body with kindly eyes,
Regarding your mind with kindly eyes.
Understanding none of this truly belongs to you,
Just phenomena arising,
Changing and passing away.
But we have the opportunity to be kind.
And as you spread this kind awareness through your body,
Through your mind,
You might notice that the muscles are still holding tightly.
Or this intention that you can just let go of.
As though the body were a sponge that had been twisted tightly.
And now that sponge is just allowed to expand.
So as I said in the beginning,
I've been meeting lots of spiritual friends.
And that gives me much gladness and joy.
So today I'd like to invite you to begin the metta practice by including yourself and a spiritual friend or someone you're close to and care about deeply.
In a very pure and fairly non-attached way.
Someone you just wish to be happy.
Maybe your teacher,
A good friend,
Perhaps even a grandchild,
A nephew or niece.
Someone who when you're together with them,
You have a feeling of gladness and joy.
Imagining yourself together with this very dear friend or teacher.
Perhaps there's a memory that comes to mind or an image of you both smiling,
Laughing,
Feeling relaxed.
Perhaps you're just sitting silently,
Meditating,
Just enjoying the nature,
Enjoying the ease.
Feeling protected and safe.
Having nothing to defend.
So keeping yourself and this person in mind,
Deep in your heart,
You can use words of loving kindness to gently direct the mind,
The heart to the felt experience of that love.
The phrases that I'm often using are,
May we be happy,
May we be free,
May we be may we be healed,
May we be at peace.
You may choose your own phrases that resonate for you.
Perhaps only one phrase or up to four.
Pause in the space between each phrase to allow the mind to incline towards that felt sense of loving kindness.
Always staying connected to your body,
Perhaps to any feelings around the chest or heart.
May we be happy,
May we be free,
May we be healed,
May we be at peace.
So you you and see if you can really sense the meaning of each phrase.
Repeating it gently,
Clearly,
With sincerity.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
You can see the meaning of each phrase.
And as that loving kindness starts to grow in the heart,
As your mind settles,
You may find you need these phrases less and less.
Just allow the matter to take its own path.
More visual,
The image of yourself and this dear friend or teacher may become predominant.
Some may imagine you both glowing,
Smiling,
So relaxed.
Some people may feel metta as the sensation in the body around the chest or anywhere else in the body.
That's a stingling roar,
Just a warm glow.
And if the mind wanders and you lose connection with the meaning of metta,
Just gently again bring back words of loving kindness in your heart.
As an anchor,
As a signpost,
Which the mind can incline towards.
Duet.
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