Hello.
It's my belief that all beings wish to avoid suffering and to feel happy.
I look at the world and I see all the things that people do,
The beautiful,
Strange,
And ugly.
They all have roots in this simple truth.
You may or may not agree with this,
But I bet you want these things yourself,
Even if you don't think it drives every behavior.
I also suspect that underneath all the fear and separation,
We all have a deep reservoir of love.
Today we're going to tap into that love and see if we can feel it in our bodies in relation to a range of beings.
Whether you do or don't feel it isn't the main point,
Though.
The thrust is setting the intention of goodwill for friendliness.
Let's practice.
Bring yourself to a comfortable posture that supports awakeness.
Seated,
Standing,
Or lying down is fine.
Have your spine in a nice,
Neutral,
Straight alignment.
Allow your energy to flow and allow your posture to support alertness as well as ease.
Now checking in with yourself.
How are you doing right now?
What state is your body in?
It's helpful to notice this before diving in so you have an idea of what you're getting yourself into.
And now that you've arrived at your decision to either be angry or peaceful for the next 15 minutes,
I'll invite you to close your eyes.
Elsewise,
Just gaze softly in front of you.
Ideally,
It's something not moving or interesting.
If you're in a difficult mind state,
See if you can relax your body around this difficulty.
Notice the tension ease,
Even just a bit.
Notice the lessening of suffering as you relax.
Now bring your attention to someone you dearly love and admire.
Someone you have an uncomplicated relationship with.
This could be someone you know.
This could be a hero or an inspiration.
It is probably a cat because let's be honest,
Human relationships are complicated.
Start by conjuring an image of this person or being in a state of happiness.
Perhaps imagine them doing something they love.
This can help to get the feeling of metta going.
And with the intention to open your heart to love,
Repeat the following phrases or any phrases that you like with them in your mind.
May you be happy.
May your grammar be impeccable in all your communications.
May you be healthy.
May you always find parking spaces with ease during rush hour.
Just repeating these phrases to yourself for a few minutes.
If your mind wanders,
That's alright.
Just notice that with the loving friendliness.
And come back to the phrases.
May you be happy.
May your grammar be impeccable.
May you be healthy.
May you always find parking.
Now take a moment to savor that feeling of love in your body if it's present.
If it's not present,
Just see if you can tune into faith in the practice that this feeling will arrive if you just keep at it.
Now holding this feeling in your mind and body,
Turn your attention towards yourself.
Yes,
This is probably the most complicated relationship you have.
But nonetheless,
Let's try to keep that love going in your own direction.
And if it's really difficult,
Use your present self.
Maybe you can use an image of yourself at a time that feels easier as a youth or even a wee innocent baby.
Remembering your intention to keep an open loving heart for all beings.
Repeat these or any phrases.
May I be happy and live with ease.
May my internet connection be flawless and true.
May I have all the best snacks within my reach.
When your mind wanders,
Just notice and come back to the phrases.
May I be happy.
May my connection be flawless.
May I have all the best.
Now letting go of yourself,
Bring to mind a neutral person.
Someone you don't feel strongly about one way or the other.
Often for those of us with addictions,
This can be the hardest category as we are so tuned in to extreme emotions that just neutral is very difficult.
This person is someone you maybe work with,
But always seem to forget that they exist.
You don't feel bad about it.
We all have this person in our lives and are that person for someone else.
It's okay.
Now with the intention of keeping the feeling of metta going,
Repeating these phrases or any you like with this person in mind.
And again,
Trying to use an image of them joyful and happy and successful.
May your hair be forever full and vibrant.
May your coworkers know and acknowledge your merit.
May you be given $5 million from a long lost aunt.
May your hair be forever full and vibrant.
May your coworkers know and acknowledge your merit.
May you be given $5 million from a long lost aunt.
Now turning your attention to a difficult person in your life.
This is probably someone you have a resentment towards.
Choose someone who is not the person you deeply loathe for this section.
Someone that's just an annoyance perhaps.
And with the intention to free yourself from suffering,
Imagine this person doing something they love and see if you can see them happy and appreciate their happiness.
With this image in mind,
Repeat the following or any phrases to yourself now.
May you be fully satisfied with all you currently have.
May your name always be spelled correctly on your coffee.
And may your parents always know how great you are.
And if feelings other than love and kindness start to arise as a result of bringing this person to mind,
That's all right.
You're not failing meta.
That's a totally normal response of the body and heart.
Just notice those feelings and incline your mind back towards love and kindness.
You might not be able to feel it,
But it's about intention.
And then return to the phrases.
May you be fully satisfied with all you have.
May your name be spelled correctly on your coffee.
And may your parents know how great you are.
Now choose someone you do deeply loathe.
Someone that you have a deep resentment towards.
Maybe someone that's done something unforgivable to you.
And see if you can extend this meta towards them just for a few moments.
Remembering that we do this to free our own hearts and it's not about what they may or may not have done or letting them off the hook in any way.
This is about our own liberation.
And see if you can visualize this person happy and see how it feels.
And with that in mind,
Repeat the phrases or any of your light,
However you're choosing.
May you know your worth.
May you only ever get pink starbursts.
And may all your vegetables stay fresh in the fridge until you decide to use them.
And again,
If any not-so-loving feelings emerge,
That's totally normal.
Just notice those.
Let them be and return to the phrases for just a few more moments.
Wishing this deeply loathed person well.
May you know your worth.
May you only ever get pink starbursts.
And may your vegetables stay fresh in the fridge until you use them.
Now letting this person go and perhaps even wishing them well on their way.
Extend your well wishes to all beings in existence,
All planes,
Alive or dead,
Seen or unseen.
Repeat these or any phrases of your choosing.
May we all be happy and free.
May all of our socks come out of the dryer,
Right side out.
And may we always look cool in front of our partner's friends.
May all of us be happy and free.
May our socks always come out of the dryer,
Right side out.
And may we look cool in front of our partner's friends.
What a beautiful world it would be if we felt this way a little more each day.
Feel that meta that's in your body.
Just notice it and savor it.
And if it's not there again,
That's okay.
Your battery's just charging and it will come with time if you keep at it.
Where you are is enough.
You're right on time.
And until next time,
May all your cookies be chocolate chip and not raisin.
Thanks for your practice.
