Hello,
This is Clive.
Today we're going to start our meditation with some loving kindness,
And then about halfway through the 20 minute meditation we'll just switch to a simple breath meditation.
The idea is that the loving kindness,
The metta meditation softens our mind and allows us to sink more deeply in when we do the breath meditation.
The beginning and the end of the meditation will be marked with a bell sound.
So let's start by closing our eyes and bringing our attention into the body.
Just start to become aware of the sensations of the body.
Feel whatever it is you're feeling.
There's no particular thing we're looking for here.
And now let's direct those thoughts towards loving kindness.
And we'll direct them towards ourself first.
You can use any of the traditional phrases for loving kindness.
It's about directing happiness and wellbeing towards the various targets.
May I be happy.
May I be safe.
May I be healthy.
May my dreams and my aspirations come to fruition to the benefit of all mankind.
As you say your chosen phrases,
Just let them really sink in,
Really feel them.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
As you think of yourself being happy,
If you find it hard to imagine,
Think of a younger version of yourself,
Maybe as a child even.
And welcome that person into your heart and direct your loving kindness towards that younger version of yourself.
May I be happy.
Feel a smile on your face.
Even if one doesn't come naturally,
Just put one there and it'll work its way in.
May I be safe.
May I be happy.
May I be content.
May I live at ease.
May I be happy.
May I be safe.
May I be healthy.
May I live with ease.
And now let's switch the object of our loving kindness to someone we respect,
To someone we have an uncomplicated relationship with,
Someone maybe we look up to.
You don't even have to know them very well,
They might be a public figure you admire.
Bring them into your heart and offer them loving kindness.
May they be happy.
May they be free from danger.
May they be healthy.
May their plans come to pass and benefit all conscious beings.
May they be happy.
May they be safe.
Really feel the phrases that you've chosen.
May they be full of joy.
May they be healthy.
May they be happy.
Now we'll direct that loving kindness to the people closest to us.
Think of particular members of your family and bring them into your heart,
Into your mind and wish them well.
May they be happy.
May they live with ease.
May their lives be full of joy.
Keep the smile on your face as you think of them.
May they be free from danger.
May they be happy.
Extend the circle now to your friends and other people that you know well.
May they all be happy.
May they be healthy.
Bring them all in.
May their plans and their great life purpose come to be and mean whatever they want it to be for the benefit of all conscious beings.
And now we'll extend the circle to strangers,
To people we barely know.
Someone whose face we remember from a shop or a cafe or someone maybe who we see on our commute but whose name we don't know.
May they be happy.
May they be healthy.
May they live with ease.
Now let's include difficult people.
People who you might struggle with,
You have a difficult relationship with.
They too can be happy.
If they've done you wrong,
Then let that go.
Holding on to it is just another arrow in your heart.
Let it go.
May they be at peace.
They would be better if they were at peace.
May they be free from danger.
And now expand the circle even further to all conscious beings.
It's traditional to direct it to the points of the compass.
All conscious beings to the north of us.
May they be happy.
To the south,
May they be full of joy.
To the east and the west.
May they be content.
May they rest with ease.
Those above,
Those below,
May all conscious beings be at peace.
With that thought,
Let your attention just rest on the sensations of the breath.
Feel the smile on your face still.
Feel the sensations of the breath wherever you feel the most strongly.
At the tip of your nose,
In your chest,
In your belly.
Feel the sensations of the in-breath and the out-breath.
Let them bring joy.
Just feel the breath.
You don't need to force it to any particular pattern.
Maybe it's very faint,
Maybe it's very strong.
Whatever it is,
That's fine.
If you lose the sensation of the breath,
And when you notice you've lost it,
Just return to it.
Bring the smile back to your face.
With a gentle touch,
Just find the sensations of the breath and bring those to the centre of your attention.
Let the breath flow in and flow out.
Feeling and noting those sensations.
Just dive into them.
Feel them wrapped around you.
Feel the sensations of the breath,
The warmth and the coolness.
The flow of the breath.
Is that smile still just at the corners of your mouth?
Is that joy still there?
Just a faint wash of it.
There's nothing else to do but gently smile and breathe.
And for the last few seconds you can just let go of the breath even.
Just feel the warmth from the end of the meditation.
Thank you,
And I hope your happiness carries through the day.
