Hi there,
I'm Devon and in this session we'll spend some time sending kindness to a good friend.
We all have beings in our life who have offered us kindness and care.
In sending appreciation back to them,
We can find a sense of satisfaction and gratitude for those friendships that we might take for granted in daily life.
Over time,
You'll notice that your innate appreciation for your friends is expressed naturally through this deliberate cultivation in meditation practice.
So let's start by settling into a posture that feels both upright and also at ease.
It's important to feel comfortable and supported in this practice,
Whether you're sitting,
Lying down,
Standing,
Or walking.
See if you can find a posture that expresses your natural dignity and awakeness.
Spend a moment to go inside and allow yourself to arrive and be present,
Simply here and now.
Let's consider your intentions for practice today.
Maybe you want to feel a little more love in your life,
Or you're working with some difficult emotions and metta feels like a good antidote.
Or maybe you've committed to cultivating metta in an intentional way.
What's true for you?
Whatever your motivation,
Trust that your innate wish to be happy lies at the root of your meditation practice.
Feel your body.
As you turn inward,
Notice the weather patterns.
Is it stormy and cloudy inside?
Or sunny and breezy?
You don't have to change your sensations in any way.
Simply notice the inner landscape with a lot of allowing and curiosity.
Now,
Let's consider a good friend.
Someone who is easy to love.
Ideally,
This is a relationship that's relatively simple and just based in friendship.
Could be a childhood best friend,
Your kitty cat,
Or a beautiful place in nature.
Notice who comes to mind.
You don't have to choose the perfect being,
Just someone simple who you care about.
Take a moment to bring this being to mind.
Your puppy,
Your friend,
A beloved place in nature.
Just feel how it is to be in their presence.
A natural sense of friendliness and care.
So we're using this image,
This felt sense of kindness,
And also phrases to cultivate this natural sense of kindness for your friend.
So keep feeling them with you,
Maybe notice a smile on their face,
And bring in the phrases of kindness.
My friend,
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 in body and mind.
May you awaken and be free.
Imagine your friend really receiving these good wishes.
You can see them happy,
Safe,
Healthy,
And free.
Just in this moment.
My friend,
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.
Remember that your good intentions for practice are the most important thing.
If you get distracted or dull,
You can come back to that natural sense of care and then keep sending the kindness phrases to your friend.
My friend,
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.
Notice how your body feels.
It doesn't really matter what you feel.
Distraction,
Numbness,
Restlessness.
These are all part of the practice.
Just notice what's happening in your body right now.
And we continue repeating the phrases in your mind.
My friend,
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong in body and mind.
And may you awaken and be free.
As you continue the practice,
Trust that your metta is growing,
Regardless of any other emotions that are arising for you right now.
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 go of all the images and phrases,
Really any effort at all.
Let your mind just rest without trying to do anything.
Be simple and allow awareness to do the work.
Take a few deep breaths,
Signaling to the body that the formal practice is coming to a close.
Keep your mindfulness and your bodyfulness really bright and present,
Even as you transition out of the practice.
Notice how you can carry your awareness and your kindness even when you open your eyes and move your body.
Cultivating metta for our friends is such a sweet way to magnify our natural metta.
As you move through your day,
Notice if you feel more connected to your friendliness and the gratitude you feel for your friends and family.
You might even feel more friendly toward your house plants,
The birds outside,
Or your bathroom sink.
With this practice,
We notice the innate kindness in us and all around us.
Thank you for your practice and I hope you enjoy seeing your natural metta all throughout your day.
See you next time.
