Metta Loving Kindness Friendliness Caring Anukampa Practice

This meditation was recorded at a recent half day retreat I led in Cary,NC at the Ashtanga Yoga School of Raleigh. This recording does have occasional background noise so if that is not pleasant for you maybe consider another meditation. Metta or Loving Kindness is an important state of heart to develop and in one way or another is part of much of the Buddha's teachings. Great peace comes to us when we can see the world with love in our hearts. Thank you for your practice.

Transcript

So if you haven't already,

Take a comfortable posture,

Upright,

Comfortable,

Stable.

Allow the back to be somewhat straight without being stiff.

One of my teachers says,

Strong backs,

Soft front.

Allow the hands to be in the lap or on the knees in a comfortable position.

It's stability without tension.

We begin by reflecting on our desire to be happy,

To be okay,

To just be sitting with ease,

With every breath.

Acknowledge your wish to be free from harm,

To be safe and protected,

And to feel love and kindness for yourself.

So we'll repeat these phrases to ourselves.

And after each one,

Just pause and try to notice what you feel,

Physically maybe,

In the heart,

After you say it.

May I be happy and content.

May I be with ease.

May I be safe and comfortable.

As you sit,

Repeat these mantras,

And if your attention shifts,

Gently go back to them.

Most importantly,

Remember to be kind to yourself.

May I be happy and content.

May I be at ease.

May I be safe and comfortable.

May I be happy and content.

May I be at ease.

May I be safe and comfortable.

Now bring to mind a benefactor,

Someone who has been important in your life.

And bring them to mind,

Try to picture them,

Possibly,

Or imagine interaction.

Start to offer them the phrases.

May you be happy and content.

May you be with ease.

May you be safe and comfortable.

And if the mind wanders,

Just with kindness towards yourself,

Just lay down the thoughts that have arisen.

And just go back to the phrases that you're benefactored.

Next,

We think about a stranger.

Bring to mind someone that you don't know well,

You don't know much about.

And begin offering them the well-wishing phrases.

May you be happy and content.

May you live with ease.

May you be safe and comfortable.

Now we move on to a family member or a friend.

It could be someone that we care deeply about and also have mild frustrations.

Offer them the phrases.

May you be happy and content.

May you live with ease.

May you be safe and comfortable.

Moving on to a difficult individual.

It could still be a family member.

And just understanding that no matter how difficult this person is in their lives,

They also want to be treated with kindness,

Caring,

Friendliness.

May you be happy and content.

May you live with ease.

May you be safe and comfortable.

And last,

We open up our hearts to the wider world,

To all beings everywhere.

Small,

Medium,

Big,

Near and far.

Those born and not yet born.

Those dying and those that have passed.

With a boundless heart,

We offer the phrases.

May you be happy and content.

May you all live with ease.

May you all be safe and comfortable.