- Foundations of Meditation: Lovingkindness, Class VI
- Check Ins:
- Review: Metta practice is about living in connection: this has a profound effect on the efficiency of neural circuits in the brain
- Therefore we may begin with the intention of metta on ourselves
- We can also give the intention of metta to the space between ourselves and the other
- Putting it all together meditation: Transcript
- Preliminaries: Setting comfortably erect, dignified posture. Attitudes of relaxing, gentleness and receptivity.
- Establishing an intention
- Three long inhalations/exhalations
- MIndful;ness of breathing, attention on the chest cavity
- With the breath in peripheral awareness, having tea with your benefactor. Wishing your benefactor well.
- Wishing yourself well
- Bringing to mind a loving friend, wishing that person well
- Finding yourself distracted, bringing attention to any part of the body where there is tension. Bringing the energy of metta to that area.
- Bringing to mind a person that you may be indifferent to, wishing that person will. If the energy of metta begins to sag, bringing your attention to the benefactor.
- Bringing attention to a difficult person. Work with a person activates mind distress within you. Bring metta to yourself. Bringing metta to the places within you that are tense.
- Delivering metta to the difficult person
- Allowing the energy of meeta to be directed to the world to the front of you, the right side of you, then the back of you, then the left side of you, the above you the below you. Then allowing this radiant energy to burst out of you all around.
- III. Forgiveness
- For any way that I have hurt another, knowingly or unknowingly, I ask for forgiveness
- For any way that another has hurt my, knowingly 0or unknowingly, I give forgiveness
- For any way I have hurt myself, knowingly or unknowingly, I forgive mysel