Let's pick a comfortable but stable position.
Let's pick a comfortable position.
Let's pick a comfortable position.
As we practice metta,
We also want to find a stable position inside.
A position within the body where we can maintain clear and loving awareness.
So as we move through the body with single stream,
I'd like everyone to be aware of where it is they can rest with a stable and clear loving awareness.
Just note to yourself which positions in the body stimulate and produce the most love.
And allow you to maintain a balanced and equanimous mind.
Let's bring our awareness to the space beneath the nostrils.
And start to feel the breath naturally moving in and out.
Fixating on the breath to sharpen our awareness.
Hold on.
Then when our awareness is collected and sharp,
Allow your mouth to gently open.
Then start to feel the breath moving in and out of the mouth,
On the lips and the tongue.
Allow your awareness to collect here.
And then when it's sharp and focused,
And you can feel the sensations on the tongue distinctly,
Start to move your awareness through the tongue into the back of the throat.
Letting it slowly travel,
Sensation by sensation.
Resting for a second in the centre of the throat,
And collecting your awareness here.
Using every sensation associated with this area.
And then continuing to move down,
Until we reach the centre of the chest.
Using every sensation on the way.
And then when the awareness is collected,
Feeling every sensation associated with this area.
Start to the sides of the chest,
The armpits,
This whole area.
And then moving down and to the left,
To the heart.
Allowing your awareness to collect here.
And feel all of the sensations associated with this area.
Then coming back to the centre of the chest.
Continue to move down into the solar plexus.
Down the centre line of the body.
Using every sensation as we continue to move down into the belly.
And then slowly collecting at the point behind the navel,
Behind the belly button.
Remaining aware of your state of mind as we move through each of these points.
Where is your mind the most stable and balanced?
Where is your mind the most loving?
Continue to move down into the lower abdomen.
Stopping just above and behind the genitals.
Watching all the sensations in this area.
And then moving through the genitals,
Down and out through the pelvis,
Into the thighs,
Into the legs.
Watching all of the sensations as we move through the legs to the knees.
And then down through the lower legs towards the ankles.
Through the ankles into the feet.
All the way to the tips of the toes.
And then back again.
Into the feet.
Into the lower leg.
Understanding the knees.
Up into the thighs.
Up through the hips.
Standing again at the point behind the genitals.
And then down to the perineum.
Through the perineum to the anus.
And then up into the sacrum.
Following the sacrum up to the base of the spine.
Feeling every sensation on the way.
From the base of the spine moving up.
And then up through the ankles.
One place down.
One stage down.
Up through the hips.
To the point behind the navel.
Feeling every sensation associated with this area.
And then continuing to move up.
Feeling everything on the way.
Until we get to the point behind the middle of the chest.
Feeling everything on the way.
When you felt all the sensations associated with this area,
Continue to move up to where the spine meets the base of the neck.
And then from here,
Go out into the shoulders.
Here we get to the shoulder sockets.
And into the upper arms.
And through the arms,
Down into the elbows.
And from the elbows into the forearms.
Down to the wrists.
And into the palms.
From the palms into the fingers,
All the way to the tips.
Then from the tips,
Back into the palms.
And then the wrists.
And up into the forearms.
Into the elbows.
Through the upper arms.
Using every sensation on the way.
Into the shoulders.
And towards the base of the neck.
From the base of the neck,
Moving up.
Up into the neck,
Where it meets the skull.
And into the brainstem.
Aven't helping me.
Wherever we are in the body.
Let's slowly start to collect our awareness.
And intensify in one place.
So that we know we're continuing to move through the body with clarity.
With distinct awareness of sensation.
With direct experience of the reality within.
If our focus isn't strong and our awareness is indistinct.
And narrowing down the area of awareness doesn't help to sharpen it.
Then by now you know what to do.
Simply move your awareness back to the breath.
Feel it coming in and out of the nostrils.
Focus your awareness on it.
And don't react.
A simple technique that produces amazing results.
And then when your awareness is sharp,
Collected,
At cause,
Free of reactivity.
Then continue to move it through the body.
Feeling the entire body.
Point by point.
And by sensation.
Every sensation fully understood is an opportunity to generate wisdom.
To generate insights into the fundamental nature of reality.
Let's use this technique to thoroughly explore the internal landscape.
Our own personal internal landscape.
To sharpen our minds and focus our awareness.
So that when we practice metta later in the sit,
We're ready to bring our clarity.
Our stable loving awareness.
Into everything and everyone that we focus on.
But for now let's continue to move through the body.
Because our ability to practice metta depends upon our ability to attain this clarity,
This non-reactivity.
Let's prepare ourselves.
Oneic oats.
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