From: https://youtube.com/watch?v=t2Cr6YENlfU

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

i'm going to go through the instructions

in the meditation

and then give you some idea of what i

expect

when you practice loving kindness

meditation you first start by sending

loving and kind thoughts to yourself

you bring up a warm glowing feeling a

happy feeling in the center of your

chest

as soon as that feeling arises

then you make a wish for your own

happiness

may i be happy

may i be peaceful and calm

may my mind be filled with joy

whatever wish you make for yourself

you want to feel that wish

you know what it feels like to be happy

you know what it feels like to be

peaceful and calm

bring that feeling up and put that

feeling right in the center of your

chest

and radiate that feeling to yourself

while you're doing this your mind is

going to wander you're going to start

thinking about other things

as soon as your mind begins to wander

and you notice that

gently let go of the thought how do you

let go of the thought

you let go of the thought

by not keeping your attention on it

now i didn't bring my brain with me

that sounds a little bit crazy

your brain

has two sections like this and around

each section is a membrane it's called

the meninges

every time you have a thought every time

a feeling arises every time a sensation

arises

the meninge contracts a little bit and

causes tension and tightness

you need to be able to recognize that

you have that tension and tightness in

your head your brain

and relax that

okay

now this is a smiling meditation

and i want everybody to smile

all of the time

okay

that's easy

so you re-smile

and you bring your attention

back to your object of meditation your

object to meditation is a feeling of

loving kindness

and then you make another wish for your

own happiness

and put that in your heart

it doesn't matter how many times your

mind wanders away

okay it's going to do that because your

mind is used to thinking all the time

every time you recognize that your mind

has wandered away simply

gently

let go of

that

distracting thought

relax the tightness

caused by that thought

smile

come back to your object to meditation

if you do that 50 times in a sitting

and 50 times you recognize that your

mind is distracted you let go of the

distraction you relax smile and come

back

that is a good sitting

a bad sitting

these thoughts are so important i have

to continue thinking them

so you let go of all the distracting

thoughts

you let go by not keeping your attention

on them

distracting thought arises

the way you don't keep your attention on

it

is you put your attention on relaxing

then you put your attention on smiling

then you put your attention on your

object of meditation and stay with your

object to meditation as long as you can

you can't criticize yourself because you

think you're supposed to be doing better

that's an unwholesome unwholesome state

just recognize okay my mind wants to be

real active right now that's fine

let it be

smile come back and stay with it as long

as you can

this is called the six r's

you recognize that your mind is

distracted

you release the distraction

you relax the tightness caused by that

distraction you re-smile

you return to your object to meditation

and you repeat staying with your object

to meditation for as long as you can

now the smiling

is exceptionally important

okay

it doesn't mean you have to have this

big toothy grin

a smile is

a smile in your mind

a smile with your eyes even though

you're sitting and you close your eyes

that lets go of a lot of tension when

you smile with your eyes

a little tiny buddha image smile

and

a smile in your heart

every time you notice that you're not

smiling it's time to start smiling again

okay so i want you to smile i don't care

what you're doing

i don't care if you're eating i don't

care if you're taking a shower if you're

going to the bathroom

you're walking from one place to another

smile

no i'm a little bit of a sneaky monk

and when you smile

it improves your mindfulness

what is mindfulness now this is a major

question

mindfulness is remembering to observe

how mind's attention moves from one

thing to another

it's just observing

your mind is here

on your object of meditation and gets

distracted

how did that happen

not why we don't care about why y is for

psychologists

what we're interested in is how did your

mind's attention

move from being with your object to

meditation to that distraction

when you're smiling it improves your

mindfulness so you are able to observe

how these tiny little movements of mind

attention actually do occur

so it's real important to keep your

smile going

and smile in your mind your smile in

your heart

little smile with your lips

i just got back from

malaysia

and people were very anxious to learn

how to practice loving kindness now

these malaysians mostly

are

chinese

and they are very

serious people

so getting them to smile is not an easy

task

so one day i was giving a dhamma talk

and i looked out and nobody was smiling

and i said why aren't you smiling

and i had a feather that i picked up off

the ground and i said i'm going to come

around i'm going to start tickling you

if you don't smile

it's that important

the more you smile the lighter your mind

becomes

the lighter your mind becomes the better

your mindfulness becomes

the better your mindfulness becomes the

easier it is to observe how mind's

attention moves

so it's a real important thing

that you

continually smile

now one of the things in malaysia in

particular is they've been taught

how to practice meditation and try

really hard

so when they sit in meditation they're

sitting like this

without

any lightness in their mind at all

and if you don't have lightness in your

mind your mindfulness is out the window

it just doesn't work

so it's a real important thing to

remember that you need to keep smiling

but don't criticize yourself when you

forget just start again

it doesn't matter how many times you

have to start again

what matters is

that you remember

now these six r's

the recognize release relax re-smile

return repeat

is not

individual steps

it's just

your doing

these in a flow

you recognize it you release you relax

you smile come back

a mistake that a lot of people do when

they first start out is they try to say

i i gotta remember each one of these

steps

but it's the doing

not the remembering

okay you don't have to remember the

steps you have to do the steps

you will hear me repeat this often

it will become second nature as you

practice

now when you're sitting i don't care

whether you sit on the floor in the

chair seems like most people really like

the chair

sit with your back nicely straight

not rigid but nicely straight

with one vertebrae on top of the other

don't lean heavily in the chair because

that'll put you to sleep

don't move your body at all

you can move as much as he does

okay

while you're sitting like this you will

have some sensations arise

you have an itch

feel like coughing

heat arises vibration of some sort or

even pain can arise

don't move your body

don't wiggle your toes don't wiggle your

your fingers don't scratch don't rub

don't change your posture

don't rock back and forth

sit very still

the whole

thing with doing this meditation is to

be able to watch how mind's attention

moves

if you move your body and you scratch

and itch now you got to start all over

again

so when a sensation arises let's say you

have a pain in your knee or your back or

your bottom wherever it happens to be

the first thing you'll notice is you

begin to think

about

that sensation

i wish it would stop why does it have to

happen now

why doesn't it just go away and leave me

alone i hate these kind of feelings when

they come up

every thought about the sensation

causes the sensation to get bigger and

more intense

so the first thing you have to do is

recognize that you're thinking

let go of that

that thinking and relax

now

you'll notice that there is a tight

mental fist wrapped around that

sensation i don't like that sensation i

don't want it there

but the truth is

when a sensation arises

it is there

that's the truth

anytime you try to change the truth

anytime you try to

stop the truth from being there

you're fighting

with

the truth

and this causes suffering

so you

let go of that tight mental fist the

truth is that sensation is there okay it

can be there it has to be okay because

that's the truth

allow that to be there

relax the tightness in your head

re-smile

come back to your object to meditation

the nature of these kind of sensations

is they don't go away right away

so

your attention will go back to it

so you do the same thing again any

thoughts about that sensation let them

go and relax

let go of that tight mental fist

relax

smile

come back to your object to meditation

stay with that as long as you can

so you're gonna bounce back and forth

for a little bit

and that's okay

a lot of people have the idea that

meditation is about

concentration but the meditation that

the buddha taught

is about being able to observe how

mind's attention moves from one thing to

another

i don't want you

focusing so hard on your object to

meditation that you forget that you have

to relax

the relaxed step is

the main difference

between

this practice

and any other meditation that you might

have practiced before

oh

what

is

craving

every time i gave a dhamma talk i would

always ask these people what is craving

you've heard about it your whole life

what is it how does it arise how are you

able to recognize it

tension is always recognized

craving is always recognized as tension

and tightness in your mind and in your

body

a lot of people think

that their body is from their neck down

and mind is from the neck up

but that's not right

your body is from the top of your head

down

now the first thing that happens in your

mind

when craving arises is there's this

contraction

it's

tightness it's a tightness in thinking

it's a tightness in the way you perceive

the world

and you have to be able to recognize

when it's there

and relax

as soon as you relax that tension and

tightness

that craving

you'll notice that your mind is clear

your mind is bright

your mind is very alert

and there's no thoughts

there's only this pure mind

so then you smile and bring that mind

back to your object of meditation

craving

is

the i like it i don't like it mind

a feeling arises

it's painful

i don't like that

that's craving

that craving can always be recognized as

this tension and tightness in your head

so you see that and you relax

now what you're going to hear a lot

about

is

how this process works

and this process is called dependent

origination

you have a good working eye

i hits color and form

i consciousness arises

the meaning of these three things

is called eye contact

with eye contact as condition i feeling

arises

it's either pleasant

or it's painful or it's neither painful

nor pleasant

right after that

if it's a pleasant feeling i like it

that tightness arises if it's a painful

feeling i don't like it

that tightness arises

right after that

this is where

clinging arises clinging is all of your

thoughts all of your ideas all of your

opinions

all of your concepts and story about why

you like or dislike that feeling

right with that as condition

then you have your habitual emotional

tendency arise

when this kind of feeling arises i

always act that way

when this painful feeling arises i

always try to control the feeling

with

my thoughts

now you're made up of five different

things you have a physical body you have

feeling pleasant painful neither

pleasant nor painful

you have perception

perception is the part of the mind that

names things this is the thought the

start of concepts

and

when you when you look at this you say

well this is a fan

perception is a part of your mind that

put that name on that

you have thoughts

you have consciousness

when a feeling arises the first thing we

try to do is control the feeling with

the thoughts

and the more we try to control the

feeling with the thoughts

the more caught up and pain we cause

ourself

and this leads to the birth of action

and

that leads

to sorrow

lamentation

pain

grief

and

you can tell they've heard me say this

before

that's the cause of suffering

okay so what we're trying to do is

recognize

okay

there's you have a good working eye

there is color and form high

consciousness arises

it's a pleasant feeling or painful

feeling

then the craving arises the tension and

tightness

now you have all of your thoughts and

opinions and ideas about that your story

about that and then the emotional

tendency arises of always trying to

control

your feeling

with the thought

and that causes the birth of action

which leads to

suffering

so

meditation is not about

developing extreme

one-pointedness

that stops this process from happening

meditation is about learning how mind's

attention actually

does work

okay when you're sitting and you're

sending loving and kind thoughts to

yourself

anything that pulls your mind away from

the feeling of loving kindness and

radiating that feeling from your heart

is

a hindrance it is a distraction

you treat all distractions in exactly

the same way

as soon as you recognize it

you release it you relax

you re-smile you return to your object

to meditation

and repeat staying with your object of

meditation as long as you can

this relaxed step

is the key

okay

this and the smile

are extremely important

now what we're practicing here

is right effort

an eighth whole path you have right

effort right

okay right effort has four parts

you recognize when an unwholesome state

arises

you release that unwholesome state and

relax

you bring up a wholesome state

smile

and come back to your object of

meditation

you stay with that object of meditation

for as long as you can you keep

repeating staying with that

so the more

you practice with the six r's

the sharper your mindfulness becomes

the clearer it is to recognize

when your mind gets distracted

there are some people that practice one

pointed concentration they come to the

retreat and they forget about the

relaxed step

and if you forget the relaxed step you

develop one pointed concentration

now the problem with one pointed

concentration

there's a couple problems actually

the first real major problem is that

when your your mind is over concentrated

it suppresses hindrances

pushes them down

you don't do it on purpose it is the

force of the concentration that pushes

this down

now if you push down the hindrance that

means it doesn't have a chance to arise

and when it doesn't arise when you lose

your concentration

guess who comes to dinner

guess who comes and visits

and causes all kinds of problems

because you're not able to recognize the

hindrances when they arise

because of the force of the

concentration that they use that you use

and that causes the hindrances

to be much bigger and more intense

if you don't use the relaxed step

you don't have any real personality

change

okay

and this is really important it's it's

not a little thing

how do you recognize when you're

progressing on the path

the first way you can recognize it is

your sense of humor changes

you stop laughing at things

you start laughing with things

your mind is uplifted all the time

you're more happy you're more content

and those

unbelievable emotional rollercoaster

rides that you're used to going through

when you add this relaxed step it starts

to be more like little waves that you go

through

and you start developing

your

equanimity so the things that used to

get you angry

now you look at that and go hmm

okay

now this is important

stuff the more you can remember to relax

and not just stay on an object of

meditation

the more aware you become

of how mind's attention moves

so after about 10 minutes

of

sending loving and kind thoughts to

yourself

then you start sending loving and kind

thoughts

to a spiritual friend

a spiritual friend is somebody of the

same sex

and they are alive

preferably not a family member

especially if you're living with them

because you can love them dearly but

sometimes you want to kill them

and they do something you don't like and

you send loving and kind thoughts to

them and before long you're thinking of

all of the reasons why you don't really

like them very much at that moment

okay so don't choose a family member

choose somebody that's a little bit more

distant

pick a friend

that you sincerely wish happiness for

it's somebody that you respect it's

somebody that you really like and

sincerely do wish them well

and stay with that person

smile to that person

in your mind's eye see them smiling back

to you

so

the more you can stay with your

spiritual friend

for the longer periods of time

then all of a sudden your mindfulness

slips for whatever reason

you get a little bored

you get a little frustrated because it

doesn't seem like things are happening

the way you'd like them to happen

whatever

now this is a hindrance

it pulled you away from your spiritual

friend now you're thinking of something

else

let it be

relax

smile

bring that smile back to your spirit

spiritual friends stay with your

spiritual friend as long as you can

now people think that hindrances are

something that they're quote not

supposed to have

and

[Music]

they

have a tendency to try to fight them

but the hindrances

are

very important

the hindrances arise

and they're showing you where your

attachments are

okay

what is an attachment

i am these thoughts

these are my thoughts

and my opinions and my ideas

anything that you take personally

is an attachment

so a hindrance arises you feel a little

bit anxious you feel like

your mind is just

taking off all the time

that's fine

let it be relax smile

come back to your object to meditation

bounce back and forth for a little while

that's fine

now

generally when a hindrance arises i am

there

okay

so i want to control it so i push it

away

and it pushes back and it gets stronger

and more intense

and i push harder

now when i am not there when that

relaxed step

takes that false idea of itself away

then there is just this hindrance and

it's nothing to push against

so it gets weaker

and weaker

until finally

it fades away

when it fades away

you feel a very strong sense of relief

right after that

you feel

real strong joy

the kind of joy you feel is

light in your mind

light in your body

and there's some excitement in it oh

this is good stuff i like this

okay now that feeling will be there for

a little while

and then it'll fade away

when it fades away you will feel very

tranquil

very peaceful and calm

you'll feel comfortable in your mind and

in your body

that's what the buddha called happiness

your mind will stay on your objective

meditation without much effort at all

you're still going to have a few

thoughts but they're really easy to

catch and let go of and relax and smile

and come back

now i just described to you what it's

like to experience the first genre

so

any

kind of hindrance that arises it doesn't

matter if it's a dislike

or anger

or sadness or fear

or anxiety or whatever the catcher of

the day happens to be

it's all right for it to be there it has

to be all right because it's the truth

when it's there it's there

your job is to get out of the way and

allow it to be there by itself

and relax

that tension caused by that distraction

it's pretty simple

not always easy

but pretty simple

okay

the buddha's teaching

is real amazing right now because you

you talk with all of these

quote scholars and they are into

such complicated methods

and ways of describing things and that's

not the way the buddha taught

the buddha taught

in a very simple easy to understand way

the more you can remember

to do this

to use the six r's and let go of tension

and tightness in your mind

the faster your progress becomes

now to sit

at least for 30 minutes to start off

with

at least for 30 minutes

i don't care if you feel restless you're

jumping out of your skin or you're

sleepy and you need to

move around i don't care

you sit for at least 30 minutes

okay

after 30 minutes

if you want to sit longer you can

or if you want to get up and walk

that's fine

stay with your spiritual friend

see your spiritual friend in your mind's

eye

for some people that means

they can visualize and see them

that's great

if you can't visualize them

you know you're sending that loving

kindness to them that's another kind of

imaging

and that's fine too

when you walk you don't walk slowly you

walk at a regular pace

keep your eyes down

don't be looking around because if you

look around there goes your mind

now you're starting to think about this

and think about that that's a

distraction

so you want to keep your eyes down not

looking straight down

but i didn't know

seven eight nine feet in front of you

but stay with your spiritual friend

now when people get sleepy

they have sloth and torpor

what you do when you have sloth and

torpor is pick a spot where you can walk

back and forth

okay

make a spot on the ground put a line

there or stick or something so you know

where where it is and do that on the

other end then you walk forward

stop

30 or 40 feet

don't turn around

stay with your spiritual friend but walk

backwards

and this will help pick up your energy

and the sloth interpret

isn't so strong

sloth and torpor arises because

you're not

keeping

interested in sending your spiritual

friend

happy loving thoughts

you're starting to let your mind kind of

wander a little tiny bit

and then your mind starts to get a

little bit dreamy

and then it gets major dreamy

and then you start slumping

and then all of a sudden your head is

bobbing

now this happens because you didn't keep

your attention on your object of

meditation and you let those little tiny

thoughts come in

and that was more interesting than your

object of meditation

and then your energy went down and then

you start

going through this process

now when that happens

sit with your back a little bit

straighter

than normal

okay

so when your back starts to slump it's

easy to recognize that

then you can straighten up

and come back to your object and

meditation more easily

that way you can overcome the

sleepiness more quickly

but the cause of the sleepiness is lack

of sincere attention

and you'll get to know that

pretty well

tonight and tomorrow i'm sure

okay

really you're sleepy get up go out walk

um i understand we're going to be having

some high winds try to walk out of the

wind as much as possible because it

really is a distraction

anyway

walk at a regular pace

almost everybody that teaches meditation

tells you that you have to walk really

slowly and put your attention on your

feet

if you put your attention on your feet

you're already removed away from what

mind is doing

so you want to

stay with your spiritual friend

walk

no less than 15 minutes now what the

walking does is it helps pick up your

energy

and it helps the circulation in your

body

okay

so walking slow doesn't do that

you want to walk at a normal pace so you

have your blood circulating a little bit

if your meditation is good while you're

walking you can walk longer

up to 30 minutes

so between 15 minutes and 30 minutes

then come back in

sit down

start sending loving and kind thoughts

to yourself

for the first 10 minutes

all the rest of the time to your

spiritual friend

i don't care whether you're eating

or taking a shower or going to the

bathroom whatever you happen to be doing

stay with your spiritual friend and you

better be smiling or i'll get you

okay

if you do this without adding anything

or without subtracting anything

your progress is going to be very fast

and i'm getting spoiled these days

because i'm used to people going very

fast

okay

now

i i used a word

a little while back that was

the word jhana

and jhana is a word

that almost everybody translates as

concentration and that's not jhana

jhana

is

your

level of understanding

understanding what

how

mind's attention moves from one thing to

another

now when

in

indonesia i gave a

two-week retreat

i don't know

i gave so many retreats from the last

little bit i have no idea

what the length was some of them were

two

ten days and some of them were two weeks

doesn't matter

after the first week

90 of the people

had gotten to the fourth china

after the first six or seven days

i'm used to that

if that doesn't happen for you i'm going

to be questioning you pretty heavily

why aren't you following the directions

what are you doing that is causing the

slow progress

so there's there's a lot of different

signs that i'm able to recognize and i

don't tell you what drama you're in it

doesn't matter what genre you're in

what matters is your understanding

and what you're going through with your

meditation

so i'm able to recognize it it doesn't

matter whether you recognize it or not

too much has made

a big deal of

in

almost everybody that practices

quote concentration

ah i can get into the second genre i'm

really special

and you come and try that with me and

i'll go so

why aren't you in the third yet

that's just a level of understanding

so while you're eating you stay with

your spiritual friend

while you're going to the bathroom or

you're brushing your teeth you're

smiling you're staying with your

spiritual friend

all the time

whenever you notice that you're not with

your spiritual friend then you six are

whatever the distraction is and come

back and

start over

it's that simple

so the more you can

do this

the easier the practice becomes

and you will really start to understand

how your mind is working

and how you cause pain to yourself

when you start taking things personally

when you start saying well he's not

doing it the way i want it done

and i don't like that

well who who's saying that

am

really

who's causing themselves pain

i am

who needs to let go of what

i need to let go of this

tension and tightness that i haven't

recognized in my mind and in my body

it's really amazing

every time you relax that tension and

tightness

every time

right after that your mind is clear

and bright

and there's no distractions in your mind

and you bring that mind with the smile

back to your object of meditation

that's why your progress is fast with

this meditation because you are learning

how one to recognize craving

to how to let it go

so the more you can practice this way

the easier

the practice becomes

the better your understanding becomes

and

the more you will get out of each dharma

talk

it's pretty amazing

okay

i want everybody to get up at five

o'clock

at 5 30

at 5 25 sharp

be here

don't

make other people wait for you

okay that's not polite

we will

go through

[Music]

reciting the refuges and the precepts

and some verses out of the dhammapada

and then we will sit

and or walk

until seven o'clock

and that's time for breakfast

after breakfast then there's a little

work period

that will last till nine o'clock

so after breakfast you get

go brush your teeth take care of your

personal things

then you have a work period now the work

period is part of the meditation

too many times people have this idea

that meditation is just about sitting

okay and that's not all meditation

is meditation is about living

it is about being able to recognize

what's happening in your mind

and how to let go of

distractions so you can be in the

present moment with what you're doing

while you're doing it

and you certainly can be smiling while

you do that

ah but it's only vacuuming the floor

fine smile be happy

but i don't like vacuuming the floor i

don't care

you can still smile and be happy right

what is i don't like anyway outside of

an opinion

on what's an opinion well that's part of

craving

that's part of clinging

that's part of my old habitual tendency

that's part of

the pain that you're causing yourself

and we do it all the time to ourselves

so when you come to the retreat and you

have a work period

it's still time to be working

with staying with your spiritual friend

smiling having fun

doing

and the more fun you have with the

meditation

the faster your progress becomes

simple

again not always easy but simple

okay

lunch

after the work period it's walking and

sitting and you're you're doing it at

your own pace

when the sitting is good sit longer as

long as you're comfortable

if you start getting a little

uncomfortable want to get up and do some

walking okay fine do it

there aren't going to be any bells

except

lunch

and breakfast

and tea time

lunch is at 11 o'clock

then after lunch

you have a chance to do your personal

things brush your teeth and whatever

and

take rest

till one o'clock

okay

at one o'clock

be here

start your afternoon session

walk and sit until

five thirty five

five

an hour

30 5 30. oh

three times at 5 30. okay

now at tea time this is not chit chat

time

okay

it's time to get something and put it in

your stomach a little bit

now

you're gonna be taking eight precepts

the precepts are incredibly important to

keep

because if you break one of the precepts

it's going to affect your meditation

negatively

you're going to have a lot of

restlessness

there is no evening meal

at six o'clock i will start a dhamma

talk i get long-winded sometimes and

last till even eight

sometimes it's even been longer than

that

depends

and then there is walking and sitting

chit chat time

until 10 o'clock

and i really would like you to stay here

until 10 o'clock

now

you go to bed at ten o'clock

you sleep until five o'clock that's

seven hours

you get an hour after lunch that's eight

hours

so you're getting plenty of sleep

in malaysia

they make people that are coming to do a

retreat

they make them start at some some places

it's four o'clock and some places it's

three o'clock in the morning

and i've played that game i've done it

and you walk around being tired all the

time what kind of mindfulness is that i

want to make sure you have enough rest

and if it's not enough rest i want you

to come and tell me

we'll adjust

now the not eating after 12 o'clock if

anybody here has to take medicine in the

evening and they need to have something

to eat

come and tell me

don't just

go off and sneak something to eat

tell me and we'll arrange things

okay

but if you happen to break a precept i

want you to come to me right straight

away and tell me

and then there's no finger pointing it's

just you know you broke a precept that's

fine

now we'll take the precepts again with

the determination not to do that again

if you try to tough your way through it

then you can look forward to having

really lousy meditation and i don't want

that for you i want you to have great

meditation

not just good meditation

everybody here is very capable of great

meditation

just follow the instructions the way

they're being given

now these are not

quote

my instructions these are the buddha's

instructions

i've had lived a little bit and i've

added a couple of extra steps to write

effort just because it makes it easier

to remember

but right effort is still right effort

it's still recognizing unwholesome

states

releasing the unwholesome states and

relaxing the tightness caused by that

bringing up a wholesome state staying

with the wholesome state as long as you

can

have

fun

with your meditation

i know it's not

normally

uh

thought that meditation is fun but it

sure can be

and you can start giggling and laughing

and having real good fun with yourself

while you're doing your meditation

it does happen

if you're serious

you can look forward to having lousy

meditation

okay

it's that simple

why because when you're serious

i'm trying hard

i'm trying to make this happen the way

it's

supposed to happen

well get rid of that one

just smile into that

laugh with yourself for

trying to make something happen

and as soon as you laugh all of a sudden

i am not there anymore

it's only

this distraction

if it's anger if it's dissatisfaction

anxiety whatever

it's only that it's not mine i didn't

ask it to come up i can't make it go

away but i can laugh and let it be

without keeping my attention on it

anyone else

okay let's share some merit that

may suffering ones be suffering free and

the fear struck fearless

[Music]

may all beings share this merit that

we've thus acquired for the acquisition

of all kinds of happiness

many beings inhabiting states and earth

is

you