Hi there,
My name is Devon Hazza.
Today we'll practice sending kindness to a benefactor or someone who has shown you generosity and kindness.
Traditionally,
Your benefactor would be someone you appreciate,
Someone you feel grateful for,
Who has offered you their kindness,
Wisdom,
And care.
This could be a grandparent,
A teacher,
A mentor,
Or even a pet.
Could be a soothing place in nature.
Ideally,
It's somebody easy to love.
Sending metta to them should feel natural and innate.
Sometimes people are complicated,
So it's totally fine to choose an animal or a place in nature like a tree,
The ocean,
Or another body of water as your benefactor.
Okay,
Let's get started.
Find a comfortable posture.
In metta practice,
It's important to feel at ease and supported in your body.
So notice if you need a little more support behind your back or under your knees.
Your body might want to stand up or lie down for this practice.
That's totally okay.
Whatever posture you're in,
Feel the relaxation and also the aliveness in your body.
Take a few deeper breaths and allow yourself to arrive in this moment.
Now let's reflect on your heartfelt motivation for practice.
Maybe you're meditating because you want to be more kind to yourself and others,
Or you want to notice the goodness that's already here.
You know the power of gratitude and appreciation,
And you want to send that to your benefactor today.
What's your motivation for practice?
See if you can notice the seed of kindness that's already here.
Trust your good intentions for this practice.
Let's start with your body sensations.
How is the body right now?
Notice what draws your attention.
Sensations of warmth,
Coolness,
Tension,
Or release.
Maybe you feel stillness,
Or restlessness,
Or the movement of the breath within the posture.
You don't need to change your experience in any way.
Just feel your body with a lot of curiosity and care.
Now we'll choose a benefactor.
Think of a person,
Or a pet,
Or a place that represents generosity and kindness for you.
Maybe it's a teacher who has supported you with wise and compassionate words.
Maybe a parent or a grandparent who has shown you great kindness.
Maybe it's your beloved animal friend,
Or maybe the ocean or a flower that represents a feeling of benevolence and deep compassionate care.
So take a moment to bring this benefactor to mind.
You can really feel them with you here in this moment.
Maybe notice their facial expression,
Or just how it feels to be around them.
If it's a place in nature,
Put yourself there right now.
Notice how your body feels in a place that's safe with a person who has shown you care.
Remember in metta practice,
We're using image,
Felt sense,
And phrases to cultivate friendliness.
So as you keep your benefactor in mind,
And you feel their presence right here,
Right now,
We'll find some phrases to send them,
Dropping these phrases silently into your heart.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
And may you awaken and be free.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Feel free to make up your own phrases as well.
You can picture your benefactor really receiving your care.
See them vibrant,
Happy,
Full of your good wishes.
Don't worry if this feels a little strange,
Or if you feel resistance.
Often,
Metta is like running a magnet over your heart,
And all the broken and sharp pieces come out.
So if you're encountering a difficult emotion,
That's totally okay.
It's all part of the process.
The important thing is your willingness to try.
Let your good intentions be bigger than anything else.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Great.
Feel free to continue with your image,
The felt sense,
And the phrases as you go.
And if you need a break,
You can always come back to a touch point in your body,
Or simply relax into the moment without pushing too hard.
Let my words wash right over you.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
As you continue with the practice,
Notice how your body feels as you cultivate kindness for your benefactor.
It doesn't really matter what you feel,
Even if you feel nothing.
Just notice what's happening in your body right now.
Alright,
Now continue to practice on your own.
Keep tapping into the gratitude you feel for your benefactor,
And trust that they're receiving your kindness in return.
Feel free to change up your practice from time to time,
And pay attention to the sensations in your body when you need a break.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong in body and mind.
May you awaken and be free.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Okay,
Now let your mind rest without trying to do anything at all.
Letting go of the images,
The phrases,
Just being natural and very simple for a few breaths.
Good.
And now we'll take a few deeper breaths,
Signaling to the body that the formal practice is coming to a close.
Notice your surroundings as you open your eyes.
Be aware of the different colors and textures and sights around you.
Notice how you can stay aware even when you look around and stretch your body.
We feel natural kindness for those who have shown us care.
In this practice,
We're simply growing our appreciation and gratitude for those who have cared for us.
And remember that the intention for metta is more important than any passing emotion you might have during the session.
So today,
Hold this sense of appreciation for all those who care for you.
When you remember,
Spend a moment sending them a phrase,
A wish for their well-being.
You can trust that your goodness makes a difference.
Keep cultivating metta throughout your daily activities.
Thank you,
And I'll see you next time.
