The first meditation of the day,
Rousing our intentions.
So you're invited to construct your posture so that it's comfortable,
Preferably upright.
But if you're lying down,
Ensure that you're symmetrical.
Head straight,
Shoulders relaxed.
Chest open.
And just scan your body for a few moments,
Letting go of tension,
Ensuring that you're kind of stable in your posture.
Feeling dignified in this posture.
And now I invite you to rouse the motivation for today and for this meditation.
Rouse the direction you'd like to go in.
Clarify that direction for yourself.
It could be just to relax a bit or let go of an issue in your heart.
It could be the liberation of all sentient beings,
Whatever it is.
Build that motivation and consolidate it within your heart.
It is our direction.
It is a wish we hold,
Yet we don't cling to.
It lifts our heart.
It is an aspiration.
And to strengthen that aspiration,
I invite you to the cultivation of goodwill.
In particular,
Metta or warm benevolence.
And go to that place,
A place that's deep within the hearts of all beings,
Including yourself,
That is open and receptive,
That is gentle and kind.
Drop into your heart.
Let go of resistance.
And even if it's just a glimmer,
Know that it's there.
And as we acknowledge this beautiful quality,
Allow it to grow.
Perhaps with the wish,
Either you or someone who naturally awakens this quality within your heart is happy.
May I,
Referring to yourself,
Be safe,
Free from inner and outer harm.
May I,
And if you can't rouse it for yourself,
Another being simply is,
Simply brings a smile to your heart.
May we be free from mental distress,
Mental torment.
May I,
May we be happy.
Let these intentions of goodwill and loving kindness,
Begin to spread throughout your body.
Reverberate throughout your being.
Fill the space where you're at,
Where you are.
May I,
Or we,
Or you,
Referring to another and referring to yourself,
Be healthy in body and mind.
Be healthy.
Be free from troubles.
And may I,
Referring to yourself,
And or another,
Abide in ease.
Live with ease.
Letting go of the burdens of struggle.
Inner and outer poverty.
Living with wellbeing.
May it be so.
And that this feeling of loving kindness,
These warm intentions of loving kindness,
Warm benevolence,
Fill the space of your being,
Almost luminously radiating from your heart.
Filling you completely.
And slowly pull aside the barriers between you and another.
Pull aside the barriers in front of you so that loving kindness shines out infinitely in space,
Infinitely shining,
Whatever beings there are in front of you,
Being touched by warm loving kindness.
Put aside the barriers behind you,
All beings in front and behind.
Being touched with warm loving kindness,
Warm benevolence,
Genuine intentions of goodwill.
And pull aside the barriers on either side of you,
And above you,
And below you,
Shining,
Radiating,
As well as sitting completely receptive,
Completely open.
If you can,
Tune into the words,
May all beings be safe and free from harm.
May all beings be happy.
May all beings be healthy in body and mind.
Even though you know that that's practically impossible,
At least rouse that wish and intention of goodwill.
And may all beings live with ease,
Be able to protect their own happiness.
So I invite you to abide in this space for a few moments at least,
Before you move on to meditating with your chosen object of meditation.
And if you wish,
You can just stay abiding in loving kindness for the full length of this meditation practice.
So now let's continue in silence.
