A heart warm welcome to you.
In this meditation we'll be doing a practice cried in Pali,
The Meta Bhavana.
Now Bhavana means to grow and Mesthafen Meta is our set as loving kindness.
In Scots you could cry it Nibirli Grí or a goodwill or plain kindness.
Only in this meditation who are a little is they become kinder.
And kindness is something we are hey,
We are ken,
We're a familiar way.
And what we'll be doing is to gently pay a wee bit of attention to it,
The way you make it blow on a glowing armour to make a flame.
Right now I can share your certain kindness.
So for anything we can set with poise and dignity.
Sitting tall,
The back straight,
Sitting with the heart open,
But no hidden yourself rigid,
Biding at ease,
Letting go and wanting to take this in the body.
And now to a content of the een,
And letting go and the muscles around them,
Letting them relax.
The een softening.
And the focus within the een softening,
Almost as if you were dwelling.
But with more mindfulness and presence than you'd hey in a duam.
And biding with the een for a moment,
Just minding and experience a looking we love.
Maybe minding of kicking in at a bernie sleeping.
Or minding of looking at a friend or a partner.
And when we're looking on why,
What do we feel in and around the een?
Often there's qualities of warmth,
Softness,
Tenderness,
Appreciation.
And see as you turn your attention now toward yourself,
To this bruccal breathing body,
To this stounding heart.
You may find that you're looking at yourself with kindness and warmth.
And now,
Tagging tent to whatever you may be feeling,
And just letting it bite there.
It doesn't matter if you're feeling braw or hangy,
Or if you don't ken who you're feeling.
Just accept whatever's braiding,
Whatever's springing forth within you.
And as we sit regering ourselves with kindness,
Just minding that although with life be blithe and easy and at peace,
We all hear sufferance and difficulties tithal.
Minding that often this life-wielded is a truffle and a surfeit.
And see we all here need your support and heart-heisen,
As with all life's truffles.
So give that to yourself now.
Being a friend to yourself be saying,
May ye be will,
May ye abide at ease,
May ye be kind to yourself and others,
May ye be will,
May ye abide at ease,
May ye be kind to yourself and others.
Just letting the words flow into the heart,
Gentle,
Like you make that flowers flow into the waters of a pond.
Say these words are you gain yourself support and encouragement.
And as we sit regering ourselves with kindness,
Just minding that although with life be blithe and at peace,
We all hear sufferance and difficulties tithal.
.
And now minding I'm a friend,
And your friend is just like your cell,
They do not want to suffer,
They want deep doom to be blithe and at ease.
And just as it is for your own cell,
Life for them is often a truffle,
There's no dual in their life nor they'd prefer.
Say,
Kenan,
All this about your friend,
You can be a source of support to them,
Hear them numb up,
And to do that you can say to them,
May you be well,
May you abide at ease,
May you be kind to yourself and others.
May you be well,
May you abide at ease,
May you be kind to yourself and others.
And in spare for the next 2 or 3 minutes,
Just sign the words as an expression of support,
And kindness,
And care.
And now minding on a buddy you didn't know Ken will,
Somebody that's kinda stranger,
And whatever this buddy is,
They're just like your cell,
They do not want to suffer,
And yet they do,
They want deep doom to be blithe and at ease,
But often they think they're slicket and ill-huddled.
And say,
Just as for your own cell,
Their life is often a truffle.
So Kenan,
That they're just like your cell,
You can be a source of support and encouragement to them,
You can say to them,
We are warm-hearted,
May you be well,
May you abide at ease,
May you be kind to yourself and others.
And now minding on a buddy you didn't know Ken will,
Somebody that's kinda stranger,
And whatever this buddy is,
They're just like your cell,
They do not want to suffer,
And yet they do,
They want deep doom to be blithe and at ease,
But often they think they're slicket and ill-huddled.
And so,
They're just like your cell,
They do not want to suffer,
And yet they do,
They do not want to suffer,
And yet they do,
They do not want to suffer,
And yet they do,
They do not want to suffer,
And yet they do,
Thank you.
And now,
Minding somebody you didn't get along with.
Maybe somebody you get into stushies with.
And although you might not get along with this person,
You can mind that they're just like yourself.
Their dual is as vive to them as your anus to yourself.
They do not like to suffer.
And yet they do suffer.
They want deep-dune to be blithe and at ease.
See,
Just as it is for yourself,
Their life is often a surfeit.
So can I know this about this buddy you grapple with?
You can beg a brig and be a source of support and encouragement to them.
Be sighing.
May you be well.
May you bide at ease.
May you be kind to yourself and others.
Thank you.
Thank you.
Thank you.
Thank you.
And now,
Just allowing the image of this person to dwindle and fade away.
And I can share that your inn are still saffed.
Be tenty of the space raxonet around you,
To Ilke Aert.
And I'll echt and soon fill in that space.
It's a space full of awareness.
See,
Let that awareness be pervaded by kindness.
Let it be full of warm-heartedness.
Kindly awareness,
Pervading athn athin ye,
And athn oot by.
Say to any buddy ye maycht meet,
Whether in the world of the senses or in the world of your own mind,
They'd be received with kindness.
So invite into your mind,
Fauke that ye ken,
Fie ahtha aerts,
Fauke ye dinna ken,
Fauke nir hann,
Fauke far awh.
And mind in that Ilke aen o them wants to bide blithe,
And at ease,
And doesnae want to suffer.
So ye ken gee,
Whaever appears in your mind,
Support.
May we awh be will,
May we awh bide at ease,
May we awh be kind to yourselves and in another.
And just hud gone in this way for the next two or three minutes until ye hear the sound of the bell.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
