Brief Loving-kindness _ Metta Instructions-2q7TarHwBh4.en.vtt.txt

From: https://youtube.com/watch?v=2q7TarHwBh4

Context: Throughout this transcript, Bhante Vimalaramsi is the speaker unless otherwise indicated.

[Music]

now these are the instructions for the

loving-kindness or Metta meditation this

is part of the brahma vihara meditation

which includes meta or loving-kindness

Karuna or compassion sympathetic joy or

mudita and equanimity or Pecha now start

like this remember a time when you were

happy when you felt that warm glowing

feeling of loving-kindness contentment

or happiness

it's like perhaps you are holding a baby

and looking into its eyes and you felt

this radiant feeling of loving kindness

in your heart or perhaps a puppy or a

kitten

now take that warm feeling and radiate

it to yourself help it along with

phrases like may it be happy may I be

content may I be peaceful or whatever

wholesome feeling you're feeling at the

moment arises now sit for 30 minutes

minimum and do not move no twitching no

movie no itching no adjusting you can

swallow but move very little now this is

a smiling meditation put a little Buddha

smile on your lips and feel that not

only smile with your mouth but also from

your eyes and from your mind

smile for the whole sitting even if your

cheeks ache a little bit when you lose

your smile you have likely lost that

warm feeling so Rhys my land feel that

smile again and again and again radiate

this feeling to yourself for the first

10 minutes of the city for the next 20

minutes of the sitting or the balance if

you want to sit longer and you should

always sit longer if things are going

well

pick out a spiritual friend this is

someone you like and respect they are

the same sex and they are alive easy you

like them they will be your meditation

home object for the rest of the session

for the balance of this meditation

sitting send loving-kindness to this

spiritual friend put them in your heart

radiate this warm glowing feeling of

loving kindness to them using phrases

like may John or Mary be happy just as I

feel this warm loving kindness for

myself may they also feel this feeling

for themselves

may they be safe may they be content

may they be peaceful don't make it a

mantra just help along the feeling if

the feeling's strong then no need to say

a phrase just be with the feeling of

loving-kindness surrounding them in your

heart now your mind is going to wander

away at first you might only be on the

meditation object for five seconds or at

most a minute

the hindrances of central desire

aversion doubt restlessness or sloth and

torpor will come to distract your mind

away from radiating that happy feeling

to your friend six are it six are the

stories thoughts disturbances

distractions that arise six are the mind

that starts to go off and think and

spend more stories so what are the six

R's

well they're actually part of right

effort this is exactly what the Buddha

taught the first ARS to recognize

recognize you were taken away from your

object of the feeling of loving-kindness

and what took you away an unwholesome

feeling a distraction a hindrance the

second is to release your attention to

that feeling to that unwholesome feeling

that distraction that thing that took

you away from your

just stop thinking those thoughts right

there just release them

the third ARS relax relax any tension

and tightness that was left and that

keeps pulling you back to thinking those

thoughts or even beating yourself up for

having them just relax especially the

head where it is thinking start it's

always in the head there's subtle

tensions and tightness --is that are

there relax those then re smile bring

that little Buddha smile back put that

on your lips through your eyes and your

mind and feel that smile v RS return

return to the feeling of loving-kindness

and stay with that until the next

distraction arises stay with your object

and meditation for as long as you can

but when your mind wanders away six are

the last R is just to keep it going

repeat stay with loving-kindness and

your spiritual friend run these six R's

when you get distracted again now your

goal is to stay with your spiritual

friend for as long as you can do not

push or try too hard

just do it pretend you're on a vacation

and you're just relaxing comfortably

without a care in the world share this

contentment with your friend and smile

don't push just like when you hold a

baby you don't try to feel love you just

feel it when you look into its eyes so

please don't try too hard don't control

what's going on allow everything to be

there if you go off your object

annotation six are recognized release

relax reefs mile return repeat now for

walking meditation pick out a place to

walk that is quiet and away from

disturbances stroll at a moderate pace

and don't look around radiate

loving-kindness to your spiritual friend

just like you did in your city

keep them in your heart while you walk

and wish them a happy feeling 6r

whenever there is a distraction this is

the same as sitting meditation except

now you're walking and when you get

really good at this and things start to

happen for you don't hesitate to send us

an email at info at Dhamma sukha org

will give you the next steps as you

progress and may all of you attain

nirvana quickly solder solder solder