Metta (Loving-Kindness) Towards A Neutral Individual

In this metta (loving-kindness) practice from our online meditation course, we will cultivate and direct metta towards a neutral individual in our lives. Someone that we have never personally met by name and may never see again, but like all beings, is deserving of our loving-kindness. This practice helps to expand the boundless capacity of the heart, altruistically connecting us with all others with whom we share this planet, breaking down the barriers of self and other.

Transcript

Week 5,

Metta,

Loving-Kindness Meditation towards the Self and a Neutral Individual.

Taking our time to settle into a comfortable seated position for this practice in which we will direct Metta first towards our own being and then beginning to radiate outwards to include a neutral individual,

An individual we don't have a relationship with,

We may not know their name and we may never see this individual again,

Just someone that we've encountered in passing over the last few days or the past week.

Gathering our attention at the heart center,

Taking a moment to hold space for ourselves and then a few moments to envision the face of this individual that will be the recipient of our loving-kindness.

Beginning with ourselves and the practice of Metta,

May I be filled with loving-kindness.

May I be free from suffering.

May I be well within body and well within mind.

May I be peaceful and at ease.

And you can lean for four more rounds on your own,

Metta towards the Self.

May I be well within body and well within mind.

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Completing this fifth and final round of loving-kindness towards the Self.

Releasing gently those phrases,

Finding one mindful cycle of breath at the heart center.

And now beginning to envision this neutral individual,

Guiding and directing our loving-kindness towards them.

May you be filled with loving-kindness.

May you be filled with loving-kindness.

May you be free from suffering.

May you be well within body and well within mind.

May you be peaceful and at ease.

Continuing now on our own,

Sending meta to this neutral individual.

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May you be filled with loving-kindness.

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May you be filled with loving-kindness.

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You you effortlessly releasing the metaphrases towards this neutral being taking a few moments just to rest attention at the refuge of the heart center and eventually taking our time to close our practice in our own way.

Reviews

Thanks!. Must revisit this often.