So we're going to do this practice tonight that I spoke of earlier today,
Boundless radiation.
So this is a little bit of an experiment.
I'm going to try some aspects of working with this.
The key with boundless radiation practice,
Instead of doing metta,
We are going to do our best to be metta.
And so it's a more embodied practice.
And as we've been cultivating our practice,
Our presence,
Our loving-kindness over the last several days,
Perhaps we have some access.
And even if you don't fully feel it,
You can use your imagination and simply imagine that you're metta.
And so let's just start by settling in and taking a few breaths,
And just feeling ourselves,
Feeling the body on the cushion,
And allowing the attention to settle at the heart area.
And now just imagining,
As you settle your attention here,
That you're beginning to contact boundless loving-kindness in your own heart.
And we'll begin this practice with some boundless radiation for the environment,
For the people here,
And we'll move it outward a bit.
Let's see if you can stay in contact with this loving heart.
And again,
If you need to,
Imagining that the heart is full and that it's able to radiate outward without limit.
And so let's begin with ourselves and those in the room with us,
And feel if you can radiate compassion,
Kindness,
Goodwill,
And love to all of us who are present.
And now including all of the animals and the insects,
All of the living things that are present here on the land with us,
This radiating loving-kindness.
And the trees,
The grass that we've walked on,
The hills that perhaps we've climbed,
All the things that have supported us in our practice,
And just radiating loving-kindness.
And perhaps a quality of gratitude is present as well.
And now moving this boundless radiation out further in terms of our own awareness to the neighborhoods nearby,
And to our wonderful caretaker who has done such a good job for us with the food and her dog,
And all of the living beings inhabiting Tennessee,
And moving outward to all of the living beings in this country,
And then other countries,
The entire world,
Including the oceans and the sky,
And that which we can't even see.
They are all a part of us,
And they're not separate from us.
And can we imagine this boundless heart including everything?
And now we'll get a little bit more specific.
And so if you can establish yourself in this moment with this boundless heart,
And again,
If you need to just imagine it,
That's okay,
With this boundless heart as we sit here,
And begin to bring in beings into this boundlessness to include them,
Beginning with those where there will be little resistance,
But bring them in one by one,
Your loving relationships,
And notice your heart's response as you bring them in,
And see if you can be loving-kindness,
And so your heart is unhindered,
Your heart is unbound,
And bringing in good friends,
And again,
Specific,
Bringing them in one by one,
Just for a moment or two,
So that you can get a real felt sense of their presence in this boundlessness,
And notice what you feel as you do this,
If the heart remains unbound,
There may be some beings where there's a slight pulling back,
A slight limit,
And notice that too,
Without judgment,
And now bringing in people you interact with,
Perhaps co-workers,
People you know,
But perhaps are not as close to,
And now knowing that there may be an edge to some of these people,
But bring them in,
Allow them to come and visit this boundless loving-kindness,
Perhaps neighbors,
People you see in the grocery store,
Or some other place that you go,
And see if your heart can include them,
And stay identified,
Stay to the extent you're able,
Established in this boundlessness,
And that each person who comes to visit is being bathed in this boundlessness,
If you're able,
And now begin to bring in slightly difficult people,
Not the big ones,
Perhaps people that you care about and know,
But there's some rub,
There's some irritant,
And it could be a group of people,
Or it could be various individuals,
But begin to bring them in,
And just notice if your heart can stay open,
And perhaps you might find an edge to a few,
Where there's a little resistance,
And that's okay,
It's just information,
And then as you let them go,
And move on to another,
Allow yourself to consciously establish again in this boundlessness of the heart,
And now if you're able,
Bringing in people who are a little bit more difficult,
Again,
Not overwhelmingly difficult people,
But perhaps those that you are not feeling too connected to,
Someone you may be angry with,
People that you feel may have hurt you in some way,
But not in a terrible way,
Just that edge,
And notice the response of the heart,
And seeing if the boundlessness remains,
Or if it begins to diminish a little in the presence of certain people,
And again,
It's okay,
We're just inviting these visitors into our boundlessness,
Sometimes we can't quite share it all,
But once the being or beings have left,
See if you can reestablish this boundlessness of the heart,
And now to refresh this boundlessness,
Bring to mind,
Again,
It can be a loving being,
Could be a pet,
A spiritual figure,
Someone,
Again,
Going back to someone that's easy to love,
And now if you wish to,
And don't do this practice if you don't feel to,
It doesn't feel right,
But if you're feeling able and you wish to,
Perhaps bringing in a more difficult person,
Doesn't have to be the absolute worst,
But just someone where there perhaps is an ongoing sense of separation,
Of frustration,
Maybe someone you've been estranged from for a while,
And see if the heart can include them,
Or not,
And now letting all the beings go,
And just,
If you're able,
Allowing yourself to relax again in the boundlessness of the heart,
And imagine this being meta,
This presence,
This radiation,
Is simply unlimited,
Above and below,
East and west,
All around,
Extending beyond even the most distant universe,
And at the same time going all the way through you,
And so imagine this being meta is completely without limit,
And it's right here in your own heart,
Radiating endless and unlimited loving kindness and care for all.
