From: https://youtube.com/watch?v=bvVCQMZX9E0

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

[Music]

thank you

all right so today we are going to talk

a little bit about

meta and how to

uh bring it up into your daily practice

now that you go off of retreat

oh so this is uh

uh 1.8 the karanaya matasuta

loving kindness or Mata

so this is the supernapata which is a

small section of the minor discourses

this

so the minor just courses haven't all

been translated yet because if they wore

it would take an entire bookshelf

now

not yet

anyway so

1.8 loving kindness

this is what should be done by one

skilled in the good

having made the Breakthrough to that

peaceful State he should be able

upright and very upright

amenable to advice and gentle without

arrogance

so by the way this is uh all in verse

this whole thing it's a very short

verse suta

so the first verse says this is what

should be done by

one skilled in the good

that means one skilled in the wholesome

one Who develops the wholesome

what is the backstory of this

[Laughter]

here here you go dude

and the Davis living in the trees the

tree Spirits were not happy that there

were monks there this was their space

and so they would make all kinds of

noise and Racket and and try to scare

the monks away and the short you know

the short stories basically the Buddha

camp and said you need to send loving

kindness to these spirits

and when the spirits started to get that

instead of frustration they calm down

everybody calm down and everybody lived

happily ever after

laughs

so that is the back story

yes that's right

and so with that backstory this is the

Buddha telling these monks what should

be done this is what should be done by

one skilled in the good

what is being skilled in the good

one who keeps and maintains their

precepts

you see

you cannot start with loving kindness

until you actually know what is right

and wrong you have you understand what

is wholesome and unwholesome

and you understand what are the precepts

the five basic precepts this is what

you've been doing all throughout Retreat

you've been taking eight precepts but

the five basic precepts

is the minimum that you should take when

you're off retreat

right make a commitment not to kill

people

or living beings

make a commitment not to harm living

beings with any kind of male intent

make a commitment to

not take what is not given right to

refrain from taking what is not given

so when you go out there

don't go out seeking for this or that

don't go trying to get this or that when

it's not given

when you go out there keep your precept

of

sexual and sensual

misconduct

right which means pay attention

be aware be mindful observe how your

mind's attention moves from one thing to

the other if it has craving

when you have an experience like seeing

a chocolate chip cookie

or hearing a disturbing sound or

whatever it might be don't get caught up

in it

right

and then sexual misconduct of course is

not to get up get caught up in this

whole process of cheating and causing

others to cheat and so on and so forth

and indulging in intoxicants don't

indulge in any intoxicants

so when you go off Retreat don't go into

the fridge and grab that cold can of

beer

don't go seeking all of these different

indulgences pay attention to what it is

that you consume in general

that's not just food but also through

the other six cent spaces

pay attention to what's going on with

your mind in relation to this

pay attention to the craving that might

arise so the slot and torpor or the

restlessness that might arise

so keeping the precepts are the bare

minimum

when you get off retreat

keeping the precepts

maintains that wholesome state of mind

that you've cultivated here on the

retreat

so that means that so long as you keep

the precepts your mind will continue to

be sharper clearer over time

and you still you'll start to be more

attentive you'll start to be more

mindful your mind will become more

collected and you'll have deeper Clarity

into the genres

so far as you've been progressing

through this Retreat you've been going

through the genres

and they've gone through gone by very

fast

you haven't had time to really explore

each territory of each genre

so when you get off Retreat you can do

that

because your mind remains wholesome your

mind remains purified

by pure intentions of keeping the

precepts so this is the bare minimum to

do

having made the Breakthrough to that

peaceful state

what is the Breakthrough to that

peaceful state

having abandoned the five hindrances by

letting go of the five hindrances your

mind remains in relief

from that relief there arises The Joy

that's there in the first genre

so the Breakthrough to that peaceful

state is one way of understanding this

when you

recognize the hindrances and you let go

of them not just in the meditation

but in your daily life notice when the

mind is agitated with sensual craving

agitated by aversion agitated by

restlessness by doubt what gets dull

through slot and torpor

when you recognize this release the

attention from that relax the tightness

and tension

come back to the smile come back to

something wholesome come back to what it

is that you're doing in the present

moment

you start to

sharpen your mindfulness

you continue to develop the practice you

continue to activate the enlightenment

factors that allow you to get into that

peaceful state

those states include the joy of Jannah

those states include the Equanimity of

the Fortuna and tranquility and so on

so

every time you make right effort every

time you make the right effort every

time you apply the right effort that is

the six hours you have mindfulness which

leads to collectedness which leads to a

mind ripe for Janna

he should be able upright and very

upright amenable to advice and gentle

without arrogance

he should be able meaning your mind has

to be

clear your mind has to have the capacity

to get to Jana

unagitated

your mind has to be able to remain

clarified purified of hindrances

upright very upright

what does that mean

that means to be disciplined

be accountable accountable to yourself

be accountable to your mind

so that includes understanding the

consequences of breaking the precepts if

I break the precepts my mind can become

agitated

this is one way a mind becomes agitated

understand the consequences of that and

let go of any attachment

to Breaking the precepts let go of any

intention to break the precepts

so you are taking accountability for

yourself

you are upright

ethically upright and

you are accountable to your own mind you

understand the consequences of what

happens if you are not following the

precepts

amenable to advice and gentle without

arrogance amenable to advice

this is listening to the Dharma amenable

to advice listening to what somebody who

has practiced has to say

right because if you keep your mind

closed

if you keep your ears closed

that causes the mind

to not penetrate the Domino because

there might be something that someone

knows that can help you with your

practice be open be friendly

treat everyone as a teacher

treat everyone as a guide

treat everyone like they're in our heart

already

because when you do that you will always

show

a sense of gratitude a sense of

generosity a sense of Happiness a sense

of wanting the best for the other person

and so you are open to taking advice

from that person open to feedback

whatever that kind of feedback is

especially with relation to the dhamma

and meditation

and gentle

don't get upset by things

be soft in your

heart be soft in your speech

be soft in your actions be gentle

when you get off a tree tomorrow

and you go to wherever it is that you're

going whether you're driving well

or whether you're taking a plane or

whatever it might be especially when

you're going to go take a take get on a

flight when you go to the airport what

happens you get into the hustle and

bustle of everything that's going on

and get into all of this activity that's

going on

and then you stand in line to check in

and notice what's going on is the Mind

rough and coarse and impatient while

it's online while it's on the line to

check in

or is it with loving kindness is it

patient

and then when you approach the person at

the check-in counter send them loving

kindness be gentle

they're meeting with so many people on

such a

with such long hours on a daily basis

and more often than not they're met with

people who are not kind

who might be rude who might be pushy

but if you send loving kindness to them

we can see how the attitude changes

if you use loving and kind words loving

and kind gestures loving and kind

intentions notice how they reflect that

back to you

and it's not just there it works

anywhere when you meet a person for the

first time have the intention look in

their eyes and send them loving kindness

they'll immediately feel different

they'll feel a shift

they'll want to help you they'll want to

be open to what you have to say

and so whatever it might be if you see a

person suffering

send them loving kindness send them

compassion

wish them to be free of that suffering

if you see that somebody is successful

at something

don't be jealous of it don't be envious

of it

have modita for them

celebrate in their success be happy for

them

if people are irritating you with people

who are agitating you or circumstances

or agitating you

notice that recognize that let that go

bring back the smile and stay with

Equanimity keep a mind that is balanced

so when we have impatience

how do we develop patience

have Equanimity 6r 6 are the impatience

six hour

six are the impatience let go of that

and develop equanimity

because the Equanimity the equanimous

mind doesn't get pulled in this

direction or the other it's here

completely here in the present moment

and without arrogance

arrogance here has different kind of

connotations

presuming that you are better than

that person or presuming that you know

more than the other person or presuming

that you have better skills presuming

that

you know nobody has to tell you what to

do

presumption

right it spins up presumption causes a

lot of mistakes

this arrogance causes a lot of mistakes

always be open to learn things always be

open to see what people have to say

this is very practical mundane life

advice but when you go around and let's

say you are at a boardroom meeting or

you're sitting around with people and

they have a brainstorming session sure

you can chime in

and they might want to know everybody's

input

but be open to be the last person to

speak

don't be arrogant and say all right I'll

tell you what I think we should do

you might look stupid in the end

but if you wait and let other people

come into the conversation allow them to

give them their inputs you learn from

what they're saying and you can add on

to it

you're able to actually then have

good Clarity on what people are thinking

and then be able to provide something

that's beneficial

be able to provide something that's

useful

these little things these little actions

these little ways of developing speech

in a beneficial and harmonious manner

have a great effect on the mind

every time you're able to six r

these things like arrogance and jealousy

and anger and irritation

and then replace it with their antidotes

through the Brahma viharas

every time you do that it translates to

a better meditation

and every time you have a good

meditation it translates to

a better day

it translates to better living

situations with whatever it is that

you're dealing with

he should be content and easily

supported a few duties and a Frugal way

of living

of peaceful faculties and judicious

courteous without greed when among

families

he should be content and easily

supported

don't have so many demands

whatever is given to you except that

with a mind imbued with loving kindness

this doesn't mean that when you're in

the lay life you can't go out seeking

things this doesn't mean you can't go

out looking for this or that what it

means is understand what your

requirements are in life

understand what your needs are in this

life

and see if you can fulfill those and be

content in that

anything beyond that is just extra it's

just perks

it's just like living off the interest

of your karmic bank balance

right so make the effort to provide

yourself what you require what you need

be content with everything that's

provided

and easily supported

again that means not to make so many

demands if you are dependent on someone

if you are dependent on people

be encouraging to them be somebody who's

easily supported somebody who has few

needs

somebody who

helps around

somebody who is mindful of what people

are providing

and being grateful through not just your

intentions

in terms of your mind and mindset but

through your speech and through your

actions as well be easily supported

a few duties and a Frugal way of living

a few duties

don't get caught up in all of these

things that you have to do do what has

to be done in that moment

then whatever has to be done and the

next moment will be done in the next

moment

oftentimes this life is lived in such a

way that once I get here

I'm going to then do this

once I do this I'm going to go do that

once I have that I'll go get that once I

have that then I'm gonna go acquire this

thing and then I'll die

that's all life has become for many many

beings

right I have to get you the best high

school as I can

once I'm in the best high school then I

have to get the best grades so I can get

to the best college

once I have the best grades in college

then I can get the best job that I can

get once I have the best job I'm going

to open up my own business once I open

my own business I'm going to go and

settle down and get married once I get

married I'm going to have kids

now that I have kids I'm going to get a

house but I see that person has a bigger

house than I do so I'm going to now do

something else to get a bigger house I'm

going to do this I'm going to do that

all of these things

where does that get you

and creates all of this agitation in the

mind

creates all of this trouble in the mind

and then on a micro level when you have

work

it's like okay if I get this done then

I'm gonna get that done once I get this

and I have to do this then I have to do

that

fine have a to-do list do whatever it is

that you have to do

but don't get caught up in what it is

that you have to do

just be alert be attentive be aware of

what it is you're doing right now once

you're done with that do the other thing

and yeah if it helps stop creating all

of these tasks lists for yourself

taking on all of this work for yourself

unnecessarily

and then thereby creating all of the

stress to yourself

all of this suffering for yourself

so start to prioritize what's important

in your life and have few duties

and a Frugal way of living

now for the monastics that's basically

meaning the same thing which is do the

things that are required for the certain

things that are required in the day but

be attentive to what it is that you

became a monk for or a nun for

and Be Frugal in whatever it is that

you're doing

right Be Frugal in whatever it is that

you're receiving

don't be having so many kinds of Demands

and attachments and all of these ideas

of what it should be or it shouldn't be

let go of the idea of what it should be

or what it shouldn't be

accept the present moment as it is this

is one way of being Frugal in your mind

accept things as they are

and when you do that

you'll see that

you're satisfied right there and then

you have contentment right there and

then

of peaceful faculties and judicious

peaceful faculties

peaceful mind

that's that's in essence what it means a

peaceful mind

not getting caught up in the

distractions of the other sense spaces

being observant being mindful being

attentive

notice how the mind gets distracted and

bring it back

and notice the relief that is

experienced when your 6r

that's how you have peaceful faculties

there's a lot of energy in craving

there's a lot of energy wasted in

craving

there's a lot of energy wasted in anger

and ill will

in irritation

but if you recognize those things and

you let go

and all of that energy drain that could

have happened is also let go you

conserve your energy your faculties are

peaceful you have more energy because of

that

and so you are judicious

you're more mindful

the more energy you have the more

mindful you are the more attentive you

are the more mindful you are the more

attentive you are the more energy you

have

see how it works in Buddhism there's

always these interdependencies

enjoy each tranquility tranquility leads

to Joy

having energy leads to more mindfulness

having more mindfulness leads to more

energy

so how does mindfulness begin

start with the intention of seeing

things as they are

when you sit down for your practice just

sit

just sit

close your eyes observe what's going on

in the mind

let go of any hindrances that you might

find six are them

bring your attention to something that's

wholesome bring up the loving kindness

stay with that loving kindness

it really is that simple

now you know for yourself now you've

seen it for yourself

now you understand it for yourself

courteous without greed when among

families

this is a specific instruction to

monastics but it can also be applied in

laylife

courteous one should always be courteous

whether they are a monk a non-lay person

whatever it might be what does it mean

to be courteous

means to be respectful what does it mean

to be respectful respecting a person's

time respecting a person's efforts

respecting a person's presence

acknowledging the good in them

being happy for them

being appreciative of them

and it's as simple as the smile

wherever you go out now after the

retreat

make it a point to smile at someone

make it a point to send loving kindness

to that person

ask them how their day is going ask them

is everything good you know

it really uplifts people to know that

there are people who care about them

even if they're strangers

you know when you go to the cashier ask

them how they're doing

day after day they're just basically

doing the same thing and not a lot of

people are like paying attention to what

they feel not a lot of people are paying

attention to you know what their day is

like

make it a point to be happy make it a

point to be uplifted make it a point to

make them happy make it a point to make

them uplifted

you are going to stand out in their day

and they're going to be happy

because of that

wherever you go make people happy

be courteous be respectful

without greed when among families for

the monastics this means that you aren't

uh

paying attention to one family more than

the other because they have the best

Curry you know they have the best food

if you always go to that family to get

your arms

right be equal amongst everyone

don't have judgments about people

now among families for you guys in the

laylife

how many judgments do you have about

your friends and family and

your brothers and sisters

your father and mother

your son or your daughter

aunts and uncles how many kind of

judgments do you have

all of these kinds of Concepts you have

about people around you

let go of that

now you have the tools now you know what

it is loving kindness now you know what

Joy is now you know what Equanimity is

now you know what compassion is

so every time you recognize that there's

a judgment about this person

there's a judgment about that person you

can recognize it You Can Let It Go

and bring up loving kindness

bring up whatever is required in that

moment

he should not do anything however slight

because of which other wise people

might criticize him

he should not do anything however slight

however minor

because of which other wise people

meaning because of which

people

might criticize him

so the idea here is you are in a

monastic Community for the monks

and the nuns

be aware that you have to set an example

for others be aware that there are those

who are Elder than you who are watching

you who are observing you

so whatever thing that you are doing

make sure that it is in alignment with

the vinaya

whether it's the 20 227 precepts or the

311 precepts

for you guys it's very easy it's only

five precepts

right and keeping keeping your precepts

allows you to be uplifted like I said

but

because you don't judge other people

don't judge you either

yeah they might judge you without

knowing who you are or what you are and

all these other things they might have

prejudices about

what you might be or what you might not

be and so on but that doesn't matter

that's all that's all their ideas you

are not responsible remember this you're

not responsible

for how people think about you

you're only responsible for your own

actions for your own thoughts for your

own speech

if that's all you're responsible for it

then that's very easy and I hear to

satisfy anybody else

if you're a good person if you're

wholesome

that translates into wholesome actions

and people see that

and most people have a tendency to

reciprocate that

to give that back

to be wholesome to you

so when you're out there in the world

set an example for people

not because you have to show them that

you you know this technique or you're

practicing twim or now you're a Dharma

follower or whatever it might be

set an example so that you inspire

people

so people look up to you people say oh

okay

that's how I should be

when you inspire people then people will

look to you and say what is it that

you're doing then you have an

opportunity to tell them this is what

I'm doing if you want to

and now he starts and he says

may all beings be happy and secure

may they be inwardly happy

whatever living beings there are whether

frail or firm

without Omission those that are long or

short

those that are large middling short fine

or gross

whether they are seen or unseen whether

they dwell far or near whether they have

come to be or will come to be

may all beings be inwardly happy this is

the attitude you have

wanting to have happiness for everyone

doesn't matter who they are what they

are

may all beings be happy and secure

may they be inwardly happy

whatever living beings there are whether

frail or firm without a mission all

beings those that are long or those that

are large middling short fine or gross

whether they are seen or unseen whether

you see them here before you or whether

you think about them and they're not

here right now

whether they are near or far whether

they're here or whether they're living

on the other side of the planet

seen or unseen

they could also include Devas that can

also include tree spirits that can also

include all kinds of things that you

don't see

may all beings be happy

one of the things that you can do when

you're sending out loving kindness when

you're radiating love and kindness

is to look at it from the perspective of

when you are sending it out in each

direction right you're setting it out to

all beings in this direction

you're saying be sending it out to all

beings in the backward Direction

to the right of you and to the left of

you and then when you're sending it out

to all beings in the upward Direction

if you have a chance look at all of the

different Realms that are there on that

chart

so you can visualize that that ex that

loving kindness is being sent out to all

beings there

to all of the different Deva realms

to all of the different Brahma locals to

all of the different arupa Locas send it

to all beings in that direction

and then more importantly sending to

Senate all beings below you

below this plane of existence

send it to all of the hungry ghosts send

it to all of the animals

send it to all of the hellish beings

when's the last time you thought about

that

the animals when's the last night you

thought about last time you thought

about the hungry ghosts

or the last thing we thought about

people in Hell beings in hell

send loving kindness to them send

compassion to them

this is one way of doing the practice

all beings seen or unseen near or far

whether they have come to be

or will come to be

doesn't matter whether they are here

they have come to be in this existence

or any of the other existences or they

will come to be that means beings who

are about to be born

beings who are dying and about to be

born in a different realm send loving

kindness to all beings indiscriminately

may all beings be inwardly inwardly

happy

no one should deceive another

nor despise anyone anywhere

because of anger and thoughts of

aversion no one should wish suffering

for another

no one should deceive another

deceit and fraud these are two of the

upakalesas the mental Corruptions

this is basically

deceiving a person that through trickery

through Foolery through whatever it

might be through conning them

through telling lies

through hiding things

let go of all of those upakalesas those

mental Corruptions

nor despise anyone anywhere

do you despise anyone anywhere do you

have anger towards anyone doesn't matter

who it is whether you know them or don't

know them whether you've seen them on TV

or on the Internet you've read about

them on the news know about them in your

own family you know about them in your

circle of friends

heard about them

don't have any kind of ill will towards

anybody

because of anger and thoughts of

aversion no one should wish suffering

for another

this intention to harm

arises from ill will

arises from aversion arises from they

did this to me and so I have to do this

to them

understand that those people are

suffering as well

those beings are suffering as well so

what are you doing exactly when you do

that when you reach return whatever it

is that you're they're giving in terms

of

anger and abuses and harsh speech and

whatever it is what are you doing when

you return it back to them

you're just adding to the karmic

Repository

you're just adding to their suffering

you're adding to your own suffering

if people were not suffering if beings

were free of suffering

why would they wish harm on others

if beings are free

of suffering

why would they get upset by others

it's only when someone is suffering

that they have this anger this

irritation

this frustration

and they lash out on other people

on other beings

so that's a way for them to let go of

their suffering it's not right

definitely it's not right it's it's

unwholesome

but why would you react to them in an

unwholesome manner

so whether it's your friends or your

family when you see them you know them

to be somebody who is an angry person

you know them to be somebody who's a

irritating person I should know them

somebody to be who always lashes out

don't see that

have the compassion and the capacity to

see the suffering behind that

and if you have to forgive them

do the Forgiveness practice let go of

that

the more you do that the more compassion

you have the more you're able to see the

suffering of that person you're not

going to act in the same way you're not

going to react in the same way because

now you understand the karmic karmic

repercussions of that

if somebody gets angry at you and you

just return the same anger you're just

adding more to yourself in terms of

suffering and adding more to them in

terms of their suffering but if you see

that as old Karma that arises

to be experienced and felt in that

moment and you let go of that let go of

identifying with that

let go of any kind of resistance to that

and replace it with love and kindness

and compassion

what are you doing right there and then

when you radiate loving kindness when

you radiate compassion when you radiate

Joy when you radiate equanimity any

Karma that arises

in that moment

seems minuscule

and however it arises it arises in a way

that doesn't cause any harm to you any

irritation to you when your mind is

filled with loving kindness

filled with compassion this is why the

emphasis is stay with the loving

kindness all throughout the day

is everything that arises is then

responded to from that loving kindness

from that compassion

so when you have that compassion and you

realize the other person is suffering

are you going to lash out at them

treat everybody like they are

somebody who is suffering because you

know what suffering feels like

you know what it feels like to be in

suffering you know what it feels like to

be you know upset by something you know

what it feels like to be betrayed you

know what it feels like to be hurt you

know what it feels like to be in grief

you know what it feels like to be in

pain

so when somebody reacts in an

unwholesome manner understand that

understand that to be their ignorance

maybe they do know better but in that

moment they're ignorant

they're like a little kid and what do

you do with little kids

you explain to them right you understand

that they are ignorant in that moment

and you let it go

you try to cheer them up and try to

uplift them

so when you understand their suffering

in that way that you have suffered

yourself

then you'll know then you'll understand

that just by lashing out at them I'm

causing them suffering

you'll let go of that

and you send them loving kindness

instead

by action

one becomes an outcast

oh that's a that's the wrong shooter

but that's a cool cool line there

just as a mother would protect her son

her only son with her own life

so one should develop toward all beings

a state of mind without boundaries

just as a mother would protect her only

son with her own life

so one should develop toward all beings

a state of mind

without boundaries

so usually this is understood as you

know the love that a mother has for her

child

right

the love a mother has for a child is

that she will always care for that child

no matter what they're doing

if it's a little baby who's shouting and

screaming and yelling

and spitting and kicking them in The

Shins whatever it is

sure in that moment they might be upset

but that's their child they'll do

whatever they can to take care of their

child

because they see them with loving

kindness they always want the best for

their child

in the same way you can treat everybody

like that

seek the best for everybody no matter

what it is that they're doing

so in one way you're looking at

everybody as arahatz in another way

you're looking at everybody like little

kids

it's the same thing really

right

so wish them happiness but here's

another way of looking at it just as a

mother would protect her son her only

son with her own life so one should

develop toward all beings a state of

mind without boundaries

when a mother would protect her only son

with her own life she does everything

she can to protect that child

in the same way make the commitment to

protect your state of mind

don't allow ill will to come into your

mind

don't allow hatred to come into your

mind protect your mind

like it's the last thing you would do if

it's the only thing you could do

now how do you protect your mind make

the effort make the commitment make the

intention

to keep the mind without boundaries

meaning no judgments

no distinction between me and you this

whole idea of I'm better than you you're

better than me you're worse off than me

all of these things let go of all of

that

you're neither better than someone nor

worse off than someone nor equal to

anyone

you go beyond all of that and just see

beings as they are

and by doing that your mind will have

loving kindness naturally

so protect your state of mind don't

allow your state of mind to fall into

Danger

of breaking the precepts

don't allow your state of mind to fall

into Danger

of having intentions of ill will and

cruelty

of jealousy and envy of anger and

resentment

protect your mind by using the shield of

loving kindness of forgiveness of

compassion of kindness of patience

whatever it might be

you know one of the things that you can

do is when you get up in the morning

send out loving kindness to all beings

first thing to do that's the practice

that the Buddha did

it's called Maha karuna samapati

crater compassion meditation

basically he radiated compassion in all

directions to all beings

indiscriminately

and he did that for about about two

hours

that was the start of his practice his

meditation

it's better than a cup of coffee

to start the day

send out compassion to all beings

and see how the mind resonates with all

beings all throughout your interactions

in the day

see how you feel about yourself see how

more attentive you are with living

beings

when you radiate compassion in that way

you are protecting your mind in the same

way a mother protects her child

her mother the mother wants the best for

her child she'll do everything to

protect him

same way you do that for your mind start

off with sending out loving kindness

sending out compassion start off the day

with that

and you're going to notice that you

listen to people better

or better able to empathize with people

if you want to be a good teacher if you

want to be a good guide if you want to

be a good Mentor if you want to be a

good parent if you want to be a good

you know whatever it might be to a

person it starts with

listening to them

listening to them in attentively

and if you send loving kindness and

compassion to all beings your mindset

the way your mind is geared towards

beings is to actively listen to what

they have to say

that's another way of being loving and

kind and compassionate

people just want to be hurt

but they don't have an opportunity to be

heard

all their lives they've been trying to

tell their parents something and their

parents are busy or their siblings and

their siblings are busy or their friends

and their friends are just

half-heartedly listening to them and so

on

take the time to listen to people take

the time to really pay attention to what

they have to say

and what that means

is take the time to pay attention

without having to answer or respond to

what they have to say in that moment

listen completely fully listen don't try

to in the back of your mind formulate

what are you going to say in response to

what they're saying

listen to them fully

and toward the whole world once you

develop loving kindness a state of mind

without boundaries above below across

unconfined

without enmity without adversaries

what is an adversary what is an enemy

what is a difficult person

it's a concept in the mind

you are my enemy and you are my friend

why

why did you decide that this person is

your enemy just a concept oh it's

because they did so and so to me because

they said so and so to me or they've

always been this way to me

so you choose to receive what they say

to you and then you create this idea

that they are your enemy

these are all Concepts let go of that

oftentimes you might have a

discussion with a person and suddenly

that turns up into an argument and then

when that argument is over

you know maybe it gets over because you

walk away or the other person walks away

or even after it's been resolved what

happens sometimes

the next time you see that person

the memory of that argument is fresh in

your mind so the way you respond to them

is with that argument in mind

so there's a little bit of awkwardness

there there's a little bit of hesitation

there there's a little bit of reluctance

there all of these other things but if

you see the person for who they are let

go of any mental projections let go of

any idea of what they did in the past

what they said to you in the past what

you said to them in the past and in that

moment just see that person as a fresh

new person

whether they're your parent whether

they're your child whether they're

sibling whether they're your friend

whatever it is

or your enemy

they're your enemy so long as you decide

that they are your enemy and if they

decide you are their enemy then that's

on them

you can't do anything about that but on

your end

from your side

see them as a friend

see them as a person suffering

and let go of your hatred let go of your

attachments to being right about this or

that

having views about this or that about

that person

let go of that let go of any kind of

resentment towards that person

and see them for who they are and then

respond

when you're able to do that

then the sense of an enmity goes away

the sense that that person thinks you as

their enemy Fades away

and even if it doesn't it gives you

peace of mind

it gives you stability of mind it gives

you Equanimity natural organic

equanimity

whether standing walking sitting or

lying down as long as one is not drowsy

one shouldn't resolve on this

mindfulness

they called this a Divine dwelling here

whether standing walking sitting or

lying down this is about the four

postures right the different postures

when you have the four foundations of

mindfulness

he talks about mindfulness when you're

walking mindfulness when you're standing

mindfulness when you're sitting

mindfulness when you're lying down

whatever it is you're doing

it says here one should resolve on this

mindfulness what does that mean on this

mindfulness

on the mindfulness of loving kindness on

the mindfulness of compassion on the

mindfulness of Joy on the mindfulness of

equanimity

what have you guys been doing all

retreat

all day long meditating

whether walking whether sitting where

they're standing what has been the

instruction to you stay with your

spiritual friend stay with your object

be mindful of the loving kindness be

mindful of the compassion be mindful of

the joy be mindful of Quiet Mind be

mindful of equanimity stay with it

whatever it is that you're doing

as long as one is not drowsy

so that means a couple of things here

obviously if you haven't had good sleep

if you haven't had enough sleep

take a nap rest

be practical

but another way of understanding

drowsiness is

lack of attention slot and torpor means

a lack of attention a lack of continuous

attention on your object of meditation

that lack of attention is dependent upon

a lack of energy

which is a lack of effort

you're not putting enough effort to stay

with your objective meditation

so when you get off retreat

the goal there will be to radiate loving

kindness radiate compassion radiate Joy

radiate Equanimity first thing in the

morning

keep it going

when you get up

keep it going when you brush your teeth

keep it going when you make coffee keep

it going when you're having breakfast

keep it going when you're driving to

work keep it going when you log into

Zoom keep it going when you're doing

this or that keep it going when you're

doing your laundry keep it going

wherever it is what you're doing and

notice when your mind becomes distracted

that's the mindfulness observing how

mind's attention moves from one thing to

the other

observe your mind was in loving kindness

your mind was in compassion wasn't Joy

was in Equanimity but now it's no longer

there now it's getting distracted by

something

so what do you do you use right effort

let go of that when you use right effort

that means you have more energy

you have less slot and torpor and

eventually that slot and talker Fades

away and now you are fully again mindful

of that Brahma viharam they call this a

Divine dwelling here that's what Brahma

vihara means

Brahma is the Divine Brahma is

the that which is beyond this world

and dwelling that's the vihara vihara is

the Abode the residence of the Divine

the residents of Brahma the residents of

the other worldly

every time you have loving kindness

every time you have joy every time you

have Equanimity you are residing in the

divine

you are taking up residence

in the divine

not taking up any views

possessing good behavior endowed with

vision

having removed Greed for Central

pleasures

one never comes back to the bed of a

womb

this is the last

stanza in this suta

not taking up any views possessing good

behavior endowed with vision having

removed Greed for sensual Pleasures one

never again comes back to the bed of a

womb

that means not taking up any views

not taking up any wrong views

pay attention to your mindset where is

it leading you is it leading you away

from Right View or is it leading you to

words right for you remember what Right

View is the understanding of the

impersonal nature of everything the

understanding of action and Consequence

the understanding of what is wholesome

and unwholesome what are the right

factors of the right path and what are

the wrong factors of the wrong path

what is the right path and what is the

wrong path

having that view don't take up the wrong

views

don't give in to the view of materialism

don't give in to the view of nihilism

that nothing matters

don't give in to the view of eternalism

because that makes you attach to a sense

of self that causes conceit that causes

Pride which results in craving and anger

and irritation and all of these other

unwholesome states of mind

letting go of those views letting go of

any kind of wrong View and ultimately

letting go of the attachment to Right

View as well

don't become a Dharma Defender

there's no need for you to defend the

dhamma

if you see that inkling that tinges to

have to defend what it is in relation to

the dhamma if somebody says something

about your practice or somebody says

something about the dhamma somebody says

something about the Buddha somebody says

something about the Sangha that's their

karma that's their action

the consequences will be meted out for

them through their own intentions

let go of any attachment to the dhamma

practice the Domino

take care of the dhamma and the download

will take care of you

right so be attentive to what it is that

you're doing which means possessing good

behavior keeping the precepts

coming back to that keeping the precepts

endowed with vision

what does that mean having Chanda having

the wholesome desire inclined towards

nibana

not getting obsessed over where am I am

I going to attain nabana waiting for

Nirvana to happen

and expecting it to happen

what are expectations

Karina what are expectations

Tuka

under construction

yes

but what else are expectations

expectations

are meant to never be met

there's never been a time when an

expectation has ever been met

either it's been better than you

expected

or worse off than you expected

how many times has it been exactly as

you expected it to be

very rarely

so let go of any and all expectations of

how things should be

how things are to be

or the things that you have to do

so you incline your mind towards the

body and that means keeping the precepts

letting go

the purpose of this practice is the

attainment of nibana right so long as

you continue to let go so long as you'll

continue to abandon all expectations all

craving all aversion

so the purpose will take care of itself

so long as you are letting go

make the effort 6r

so long as you're letting go by the six

R's with the six R's using the six r's

you're on the right path

and if you're on the right path

eventually when you least expect it

it happens

that's why

oftentimes when people come out of it

they're like what was that because you

completely have no expectation of what

was going to happen

and the second time around it can be

more challenging because you know the

territory now

because you know the territory you're

like oh just about any second now

and that's what stops you

from going further

so let go of any expectations

so endowed with vision inclining the

mind

with good behavior keeping the precepts

with samadhi keeping the Mind collected

using right effort having right

mindfulness understanding when mind's

attention moves from one thing to the

other

and having the Mind collected

with an object

having removed Greed for sensual

Pleasures one never again comes to the

bed of a womb

this is really referring to the anagami

so having removed Greed for sensual

pleasures

so how do you let go of the aversion

keep developing and cultivating loving

kindness

how do you let go of greed for sensual

pleasures

be mindful when they arise and let them

go

eventually the more you walk the path

using right effort using the six r's

that leads you to better and clearer

mindfulness

better and clearer ways in which You

observe how mind's attention moves from

one thing to the other

and so your mind gets

more easily connect collected

more easily ripe for genre practice

and as you get into Janna

your mind starts to let go even deeper

and deeper experiences

this is what happens genres are levels

of cessation they keep ceasing coarser

and coarser experiences

and let go when you're at that stage in

Quiet Mind where mind starts to become

even quieter even more still

lets go of all formations

there's still that one formation of I am

this is me this is mine

let go of that relax that

and how do you relax that

let go of any kind of craving for

anything whatsoever

so that also translates to letting go of

all attachment to sensual Pleasures as

well

this is the way to becoming an honor gun

and so for that reason it says one never

again comes back to the bed of a womb

because the anagami spontaneously

generates into a higher Realm

and then ultimately from there

completely let's go of any

potential for any kind of existence in

the future

and that is the arahat

so loving kindness compassion

Joy Equanimity these are all ways these

are all leading you to an Ibana

these are all taking you to nibana

as you gradually go progress through

each of these stages they take you

through the genres and they take you to

cessation they take you to nabana they

take which means they take you to the

breaking of the different Fetters

so they take you all the way to final

Awakening to full Awakening

so that's the end of this suta

all right

let's share some Merit

May beings inhabiting space and Earth

Devas and nagas of Mighty Power share

this Merit of ours may they long protect

the Buddha's dispensation

[Music]