Hello.
Today I am sharing a metta meditation.
I'm going to read the metta sutta and I would love for you all to listen and see how these words resonates with you.
Notice if you feel more calm upon hearing these words please sit in whatever positions you feel comfortable.
You can also listen while laying down.
Gently close your eyes and your lips.
Align your head with your spine,
Your ears with your shoulders.
Relax your entire body and intend to let go of any tension or tightness you may be sensing.
Take a deep breath down to your lower abdomen.
Hold it and let go.
Take another deep breath and hold it and gently let go.
You can do this a few more times and afterwards continue to breathe naturally according to the rhythms of your breath.
If any thoughts come up and when you become aware that your mind has wondered gently let them go and bring your attention back to the breath sensations and the sensations in your body.
Karaniya Metta Sutta,
The Buddha's words on loving-kindness.
If you could follow the Metta Sutta and the instructions within it you will experience freedom from annoyance,
Fear,
Hatred,
Anger or ill will and your brain's default network will become more wise,
Compassionate,
Clairvoyant and understanding.
I will recite it slowly so you can take it all in.
This is a good thing to recite regularly in order to really get a sense of all it contains.
There are many subtle distinctions.
This is what should be done by one who is skilled in goodness and who knows the path of peace.
Let them be able and upright,
Straightforward and gentle in speech,
Humble and not conceited,
Contended and easily satisfied,
Unburdened with duties and frugal in their ways,
Peaceful and calm and wise and skillful,
Not proud or demanding in nature.
Let them not do the slightest thing that the wise would later reapprove,
Wishing in gladness and in safety.
May all beings be at ease.
Whatever living beings there may be,
Whether they are weak or strong,
Omitting none,
The great or the mighty,
Medium,
Short or small,
The seen and the unseen,
Those living near and far away,
Those born and yet to be born.
May all beings be at ease.
Let none deceive another or despise any being in any state.
Let none through anger or ill will wish harm upon another.
Even as a mother protects with her life,
Her child,
Her only child.
So with a boundless heart should one cherish all living beings,
Radiating kindness over the entire world,
Spreading upwards to the skies and downwards to the depths.
Outwards and unbounded,
Freed from hatred and ill will,
Whether standing or walking,
Seated or laying down,
Free from drowsiness.
One should sustain this recollection.
This is said to be a sublime abiding,
By not holding to fixed views,
The pure-hearted one having clarity of vision.
Being freed from all sense desires is not born again into this world.
You can slowly and gently open your eyes.
Thank you for listening.
