Lovingkindness In All Directions

Guided Metta meditation instructions for beings in all directions given at the Insight Meditation Society on June 6, 2015.

Transcript

So in a very broad sense,

This path of practice has these two sides.

One is the wisdom aspect and one is the kindness aspect.

And they both support each other,

Purify one another,

Strengthen one another in many ways.

And while we ultimately encourage a style of practice that's trying to be very integrated,

Right,

So that we're investigating,

We have this inquiry,

We're trying to have a relationship with reality that's insightful,

But also one that's kind,

Right,

So that we're trying to bring this flavor of kindness into a real interwoven way with the mindfulness practice.

And at the same time,

There is often some value in separating them so you get a sense of the kind of particular flavors and qualities and aspects of the different approaches.

Today we'll do a little bit of loving kindness practice.

It's a sort of realm of practice where some of it is often the intention to find some connection to a basic and pure caring about ourselves,

About others,

About all beings.

The flavor of that that's oriented toward the pain in our lives is compassion.

The flavor of that caring that's oriented toward the joy in our lives in this tradition is called mudita,

Sympathetic joy,

Appreciative joy.

So the idea that the heart can kind of stretch in these ways of having unconditional caring for that range of joy and sorrow,

The basic worthiness of being cared for for all beings,

It's a big part of the tradition.

And so there's many ways of trying to kind of do this style of practice of loving kindness and I'll offer this today as one approach.

And it may be similar to things you've done,

It may be different,

And it may connect,

It may not,

But just give it a shot and just trust that that basic realm of practice is very powerful.

And we have each our own ways of finding our kind of deepest connection to it.

And the last thing I'll say is that while it's the mindfulness practice is very,

You know,

Kind of trying to watch things as they are and as they're unfolding,

The more heart-based practices are different,

Right?

They're not as investigative in a way,

They're more trying to find that flavor of kindness in the heart's approach to whatever's happening.

And then trying to kind of build a connection over time with that experience of tenderness,

Of softness in the heart.

So there's times where it's a relief from the investigation and then of course it has its own challenges.

So,

You know,

Finding your way back into your seated posture.

And making sure that there is some inclination toward alertness and awakeness,

But also a real connection to comfort as much as possible as well.

So that we're not straining.

Just beginning by noticing again what feels most predominant in your experience right now.

The body,

Heart and mind.

Seeing for what range of sensations we notice.

Seeing if there might be any aspect of the heart-mind experience in which there's an invitation to softening.

Any sense of tenderness toward life as it's happening.

Maybe just a place of non-struggling.

Maybe even a softening in the chest.

A physical experience of a sense of care.

We may notice or we may not notice.

But it's always good to incline the attention toward that possibility.

And the direction that you're facing,

If you're facing me,

Is south.

And you may begin to acknowledge in your heart and mind that beyond the walls of this building,

In that direction,

There are a multitude of beings.

Perhaps there are beings in that direction that you know.

People in your life who you know are worthy of your care.

Just allowing yourself to bring them to mind.

And just feeling in the heart any sense of tenderness toward or received from this person,

These people.

And beyond those we may know.

We know in the forest right here to the south there are innumerable beings worthy of our care.

Beings who have known hunger.

Who have known joy.

Humans,

Non-humans.

Feeling into our own heart's capacity for caring toward these beings to the south.

Aware that the mind can go further on in the distance.

Further and further south.

Innumerable humans,

Non-humans.

Forests,

Rivers.

All worthy of our heart's caring.

Reflecting on these beings and feeling into any tenderness that may arise in our own heart.

Allowing that tenderness to nourish our bodies.

Nourish our own minds.

And offering it back.

May all beings to the south be safe.

May all beings to the south be happy.

May all beings to the south be healthy.

May all beings to the south know peace.

If these words of well-wishing inspire the kindness in your heart,

Repeating them in your mind,

Nourishing your own heart with this kindness,

And offering it again.

May they be safe.

Happy.

Healthy.

Peaceful.

Bringing your attention to the right.

To the side of the room where we hear the street.

And knowing that this is the west.

And to the west are innumerable beings.

As we may know,

Many we do not.

Tuning the heart to their worthiness of being cared for.

Feeling the kindness of your own heart.

Quenching our own heart's thirst for kindness.

And offering it to the beings in the west.

Through the towns and cities.

Forests.

Lakes.

Ocean.

May all beings to the west be safe.

May they be happy.

May they be healthy.

May they be peaceful.

Feeling any care that arises.

And offering it back.

Behind you,

The north.

Innumerable beings.

The range of joy and sorrow.

Attuning to their worthiness.

For your care.

May all beings to the north be safe.

May they be happy.

May they be peaceful and healthy.

To your left,

The east.

May all beings to the east be safe.

May they be happy.

May they be healthy.

May they know peace.

Above us.

Being seen and unseen.

Feeling the kindness in our hearts.

Wishing them well.

May they be safe.

Happy.

Healthy.

All the beings below.

The earth itself.

Safe.

Happy.

Healthy.

At peace.

And we ourselves.

These bodies and minds.

May we be safe.

May we be happy.

May we be healthy.

May we know peace.

And all beings in all directions.

Trusting in the heart's capacity to care.

May all beings be safe.

May all beings be happy.

May all beings be healthy.

May all beings know peace.

And taking your time to move back through the many directions.

At whatever pace keeps you connected.

To the hearts caring.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

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