Atomic Metta
Christie leads meditation using one of the metta (goodwill, loving-friendliness, kindness) practices from Bhante G's book "Beyond Mindfulness in Plain English." It is recommended to pause the recording as often as you like, for as long as you like, to work with each suggestion and register its effects on your system.
Transcript
Allowing yourself to get situated where your body is supported,
Relaxed,
Where you can direct attention comfortably toward the front of the body with your awareness of the cheeks of the face,
The chest,
The belly.
Right at the surface of the skin or just below so that you are aware of the effect of this practice,
This deliberate practice of offering goodwill to yourself and others.
Remembering as we use this meditation from Banteji,
We are not asking for something to come to us from outside.
Instead,
We are recognizing that this sense of metta can come,
We can experience that sort of coming from within our sense of self,
Our sense of our own hearts,
Our own bowl of light.
Maybe even imagining that bowl of light as a fountain where the water of goodwill bubbles up and washes overboard any pebbles of distraction,
Hindrance,
Woundedness.
So although this particular meditation sends metta out in all these different directions,
We can do that with the knowledge that we are continually cleansing our own bowl,
Our own sense of self,
Our own hearts along the way.
With every wish that we are sending out,
It's coming from within us and benefiting us first.
So we have no need to fear that we are going to neglect or be indifferent to our own suffering.
And so now the words of Banteji.
Let me direct my mind in the Eastern direction and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of loving friendliness.
Let the peace and tranquility of loving friendliness pervade their entire bodies and minds.
Just noticing the effect on your own body as you direct your mind to the Eastern direction with the intent of washing all beings,
Two legged,
Four legged,
Many legged,
No legged,
All beings in this sense of goodwill.
Let me direct my mind to the Southern direction and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of goodwill embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of goodwill.
Let their bodies and minds be filled with the thought of loving friendliness.
Let the peace and tranquility of goodwill pervade their entire bodies and minds.
Let me direct my mind,
Heart,
To the Western direction and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of goodwill.
Let the peace and tranquility of goodwill pervade their entire bodies and minds.
Let me direct my mind and heart to the Northern direction and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of goodwill embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of goodwill.
Let the peace and tranquility of goodwill pervade their entire bodies and minds.
Let me direct my mind to the Celestial direction and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of goodwill embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of loving friendliness.
Let the peace and tranquility of that goodwill pervade their entire bodies and minds.
Let me direct my mind to the Animal realms and any Hell realms and wish all living beings in that direction to be free from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of goodwill.
Let the peace and tranquility of loving friendliness pervade their entire bodies and minds.
May all beings in all directions,
All around the universe be beautiful.
Let them be happy.
Let them have good fortune.
Let them have good friends.
Let them after death be reborn in Heavens.
May all beings everywhere be filled with the feeling of loving friendliness,
Abundant,
Exalted,
Immeasurable,
Free from enmity,
Free from affliction and anxiety.
May they live happily.
May all those who are imprisoned legally or illegally,
All who are in police custody anywhere in the world awaiting trials,
Be met with peace and happiness.
May they be freed from greed,
Anger,
Aversion,
Hatred,
Jealousy,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of friendliness.
Let their bodies and minds be relaxed and filled with the peace and tranquility of loving friendliness.
Let the peace and tranquility of loving friendliness pervade their entire bodies and minds.
May all of them in all directions,
All around the universe be beautiful.
Let them be happy.
Let them have good fortune.
Let them have good friends.
Let them after death be reborn in Heavens.
May all children abused by adults in numerous ways be free from pain,
Afflictions,
Depression,
Disappointment,
Dissatisfaction,
Anxiety,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of good will.
Let their bodies and minds be relaxed and filled with the peace and tranquility of good will.
Let the peace and tranquility of good will pervade their entire bodies and minds.
May all of them in all directions,
All around the universe be beautiful.
Let them be happy.
Let them have good fortune.
Let them have good friends.
Let them after death be reborn in Heavens.
May all rulers be gentle,
Kind,
Generous,
Compassionate,
Considerate,
And have best understanding of the oppressed,
The underprivileged,
The discriminated against,
And the poverty-stricken.
May their hearts melt at the suffering of unfortunate citizens.
May the oppressed,
The underprivileged,
The discriminated against,
And the poverty-stricken be free from pain,
Afflictions,
Depression,
Free from disappointment,
Dissatisfaction,
Anxiety,
And fear.
Let these thoughts of loving friendliness embrace all of them,
Envelop them.
Let every cell,
Every drop of blood,
Every atom,
Every molecule of their entire bodies and minds be charged with these thoughts of good will.
Let their bodies and minds be relaxed and filled with the peace and tranquility of loving friendliness.
Let the peace and tranquility of loving friendliness pervade their entire bodies and minds.
May all of them in all directions,
All around the universe be beautiful.
Let them be happy.
Let them have good fortune.
Let them have good friends.
Let them,
After death,
Be reborn in heavens.
