Hello,
I'm Daniel.
Today we are going to do a guided meditation on bringing the four immeasurables into your awareness of yourself.
Your awareness of yourself.
So this is a practice where we try to apply these Buddhist heart practices to our.
.
.
It's designed to bring it to ourselves and then bring it to others and then bring it to others and expand our circle of compassion.
That's the intention of this practice.
But today we're just going to focus on the bare bones,
Just the beginning,
Which is self compassion,
Self love.
Because it seems like sometimes these things,
For some people,
This loving yourself is a bigger struggle than loving others.
And other people,
Other people of course have no struggle at all loving themselves,
But for plenty of us,
It's loving yourself and showing yourself kindness that's a little bit harder than showing kindness to others.
So this is a verse practice.
And so what's going to happen is I'm going to recite these verses and I want you to mentally recite them and just notice the feelings that come up.
That's it.
That's all we're doing.
We're just noticing the feelings that come up and that's going to teach us which ones we struggle with.
Where our heart is closed.
It's going to show you where your heart is closed and where your heart is maybe more open again for yourself.
Where loving yourself is easy and where loving yourself is hard.
That's the intention.
So with that in mind,
These are the verses for the four immeasurables.
And this particular guided meditation was not written by me.
This was written by a teacher named Ken McLeod.
And I will link his website in the notes just so you can see the other resources there.
So just giving credit where credit is due.
I didn't make this.
Okay.
So guided meditation on the four immeasurables.
First,
Each of the four immeasurables has four verses attached to it.
So we're going to go through equanimity and then loving kindness and then compassion and then joy.
One by one,
We'll slowly go through them and just notice what you feel.
Okay?
Okay.
So sit up as straight as you can.
Find a comfortable position where you're not going to have to adjust a lot.
Close your eyes gently.
Have something,
Have a plan for your hands also.
You can either do what I call a bowl and other people call this a cosmic mudra,
But it's just one hand on top of the other.
Thumbs gently touching,
Kind of making a circle resting in your lap.
That's one hand position.
And then another one is just rest your hands in your lap.
That's called relaxation.
And I recommend either one of those.
The point is that you've got a plan because if you don't have a plan for what your hands are doing,
They can very,
Very easily become a point of distraction.
And we want to sit with a straight back because I've always found when I start to slouch,
I've also lost the practice.
I'm also daydreaming.
So straight back,
Eyes closed,
Hands in your lap.
Equanimity.
May I be free from preference and prejudice.
May I be free from preference and prejudice.
May I know things just as they are.
May I know things just as they are.
May I know things just as they are.
May I experience the world knowing me just as I am.
May I experience the world knowing me just as I am.
May I experience the world knowing me just as I am.
May I see into whatever arises.
May I see into whatever arises.
Self-enkindness.
May I be happy,
Well,
And at peace.
May I be happy,
Well,
And at peace.
May I open to things just as they are.
May I open to things just as they are.
May I open to things just as they are.
May I experience the world opening to me just as I am.
May I experience the world opening to me just as I am.
May I welcome whatever arises.
May I welcome whatever arises.
Compassion.
May I be free of suffering,
Harm,
And disturbance.
May I be free of suffering,
Harm,
And disturbance.
May I accept things just as they are.
May I accept things just as they are.
May I experience the world accepting me just as I am.
May I experience the world accepting me just as I am.
May I serve whatever arises.
May I serve whatever arises.
Enjoy.
May I enjoy the activities of life itself.
May I enjoy the activities of life itself.
May I enjoy things just as they are.
May I enjoy things just as they are.
May I experience the world taking joy in all that I do.
May I experience the world taking joy in all that I do.
May I know what to do whatever arises.
May I know what to do whatever arises.
Take a moment and put your hands on your heart.
Just reflect on what we can do.
We can learn how to love ourselves.
We can learn how to find our inspiration and motivation.
It's all within us and we just sometimes have to dig deep to find it.
Take a deep,
Heavy breath.
Thank you for taking the time to sit with me and have a good day.
