Let's get started.
Find a comfortable position.
And we will start our loving-kindness meditation.
Take a deep breath.
Mud it out.
Get some oxygen into the system.
And relax.
You have nothing to do,
Nowhere to go.
Just for this 30 minutes,
We'll be sitting.
With ourselves,
Happily cuddling ourselves.
So let's just start with a little scan from the top of the head down to the bottom of the body.
Let's just put our attention on the top of the head.
Kind of a way to get you out of your mind.
This for a minute or two.
And notice the feeling at the top of your head.
And it's vibrating.
Might be some tension,
So relax that.
Your attention moves around.
Let it go down,
Too.
Your neck.
Maybe notice your face.
And just relax.
And let it travel down into your chest.
Just notice what you're feeling.
Notice that you're breathing.
Notice the feelings on your back.
Now you notice the lower part of your body.
Or your seat is hitting the chair or the floor.
Things are vibrating.
Notice the feeling in your arms.
Your hands.
Your upper legs.
Your lower legs.
And your feet.
Bottoms of your feet.
Now just see any tension or tightness just moving through your whole body down into the floor.
Now notice your whole body relaxed.
I don't want you to concentrate on any part of your body,
But just be with the vibration.
Now let's bring up some loving kindness.
First of all,
Put a little smile on your face.
It doesn't have to be big,
But just a little smile and feel that smile in your mind.
And feel that smile in your head.
And feel that smile in your whole body.
Now think of that cat that's sitting on your chest.
You feel the warmth of the cat.
Stroking it a little bit.
Or maybe instead it's a baby.
You're holding a baby in your arms.
You're just looking down into it.
Its eyes and wishing happiness for that baby and just feeling happiness.
May this little baby be happy.
And the baby is smiling back at you.
Maybe the baby's laughing.
Moving around.
Rattling its rattle.
Now feel that warmth.
That glowing feeling.
This feeling of loving kindness.
Keep your smile going.
And let that feeling of loving kindness come into your whole body.
Don't move your body,
Don't itch.
If there's feelings that are unpleasant,
Just notice them,
Release them,
Relax,
Come back to your smile.
And feel that loving kindness from the cat,
From the baby,
From petting the dog.
Anything that makes you smile.
And now just feel that loving kindness for yourself.
You've done many good things in your life.
You deserve some loving kindness.
You're working on yourself right now,
Which is a lot more than most people,
So you deserve.
To feel happy.
Dwell on the good things that you've done.
Forget the bad.
You're always going toward the light.
You can let go of anything in the past.
Forgive yourself for having done anything that really wasn't right.
Forgive yourself for not understanding why you did those things.
They are gone.
It's in the past,
Whatever action has been done has been done.
And so now you can just replace that with a pure loving-kindness.
For yourself.
I want you to hold yourself in your heart.
Take your whole self and just put it into your heart.
And when there's a feeling of loving kindness,
Notice that feeling more than visualizing yourself.
You can have yourself in the background,
But if there's a feeling there,
Notice the feeling and kind of go along with that feeling.
The feeling will be in your heart.
It'll be vibrating.
Be warm.
And let that go into your whole body.
Now you are glowing with loving-kindness.
Now let's pick out somebody that's a spiritual friend for you.
Somebody that you like,
A friend,
Teacher,
Somebody you respect,
Somebody that you sit down and have a cup of tea or coffee and just have a good time talking with them.
And I want you to see them across the table,
Smiling and happy.
And wish them this loving kindness.
May they be happy.
May their life be perfect.
You can come up with your own phrases.
Just don't make it a mantra.
These are just little reminders to keep the feeling going.
Now take your spiritual friend.
And put them in your heart.
And let that feeling of loving-kindness go around them.
Your mind might wander off,
And that's okay.
But just release.
Where it's wandered off to.
And relax.
You may have a reaction,
Oh,
There goes my mind,
I don't like it.
My mind is always going off.
Relax that reaction.
That's just craving.
And we're eliminating craving.
And re-smile again.
And return to your spiritual friend in your heart.
Your spiritual friend is typically of the same sex.
Somebody that doesn't cause any sensual desire,
Of course.
And they're alive.
Somebody you can make a personal connection.
And that person will feel what is happening right now.
And you are truly sending loving-kindness to that person,
And they can feel it,
Even if it's slight.
May my friend be happy.
May they be full of joy.
May this joy turn into tranquility and peace.
Now think of another spiritual friend.
Another friend.
And wish them happiness.
Just a friend,
Anybody you like.
And pick another one.
See them smiling and happy.
And even pick another one.
Now take all your friends and put them in your heart.
Help them.
Now let's add some neutral people.
The person at the coffee shop making the coffee.
A cashier,
Somebody you saw on the street,
Just pick out a few people.
Then wish them happiness and add them to your friends.
Now let's put a few family members in there.
Mother,
Father.
Brothers,
Sisters.
Sons,
Daughters.
May all of us be happy.
Now let's add some people that we don't really like,
But see their good aspects.
Everyone has good aspects.
They've all done good things.
Just see them smiling and happy.
So now we've gone through all of the classes of beans.
From our most friendly to the enemy's.
And there's no reason not to wish everyone happiness,
Because we do not want anger in our mind.
Anger is painful.
All beings want happiness.
So we want happiness for all beings.
Now let's go to the directions.
May all beings in front of us be happy and smiling.
We are all beings in front of us.
In the next city.
In the next state.
Or province.
Male beings in the next country.
Be happy.
May they be free from suffering.
Male beings behind us.
Be happy.
May all beings,
Including the animals.
The insects.
The fish.
Anything that's alive.
Be happy behind us.
May they get food.
May they find shelter.
They have no enemies.
May all beings to the left of us.
May they be free from suffering.
See them smiling and happy.
And really sincerely wish them to be happy.
May all beings to the right of us be happy.
Male beings.
Below us.
Have no enemies.
Be in perfect health.
And male beings above us.
Be happy.
May they be angels.
Abiding in their celestial mansions.
May they have so much fun.
It's okay to have fun.
Now notice this feeling of loving kindness moving out in all directions.
You are just nothing more than a candle generating heat.
The candle doesn't push heat,
It radiates heat naturally.
And you are simply radiating loving-kindness to all directions,
Because this is what's happening to you.
Loving-kindness is spreading out into the universe.
This kindness is starting in your house.
Filling up all the areas in your house,
In your car,
Wherever you are.
Now it's moving out beyond your house into the neighborhoods,
Into the cities.
It's moving across the countries.
Through the earth and up into the sky.
Into the whole earth.
And to the solar system.
And now your loving kindness envelops the entire galaxy.
And this loving-kindness moves out even further.
Into other galaxies and stars.
Wishing all beings everywhere to be happy and peaceful.
Now your loving-kindness moves into all of the other realms,
The heaven realms,
The lower realms.
The Brahmalokas.
There is nowhere that your loving kindness does not permeate.
And now there is nothing but loving-kindness.
That's the only thing that exists.
You're sitting inside of it.
Just noticing it.
Just observing,
Nothing else.
