From: https://youtube.com/watch?v=XxJFum2RYIs
Context: Throughout this transcript, Bhante Vimalaramsi is the speaker unless otherwise indicated.
[Music]
okay
please get in a comfortable position
please don't move for the sitting be
perfectly still
take a deep breath
cut it out
relax the whole body
relax from the top of the head
all the way down through the chest
through the abdomen
legs
and down to the floor
take another breath and relax
we have 30 minutes to do nothing but to
take a vacation from our life
now there is nothing to do but just to
sit and watch
and be happy
put aside all those things that you want
to do
they all can be done later think about
anything later
now you're just sitting peacefully
you feel very content
you're breathing well not moving at all
hands folded
sitting straight up
just noticing what's going on
there may be sounds
you feel your body
you may notice that you're thinking
just let everything go
any sensation or thought that arises
relax come back to the present
content to just sit
and do absolutely nothing at all
because there's no need to do anything
just quiet
now bring up a smile
a little smile on your face
up turn your lips
smile from your heart
smile from your eyes
smile from your mind
remember a time when you were happy
maybe you were petting the dog
you were looking into the eyes of a baby
that you were holding
the baby was looking back at you and you
felt this
kindness
this loving kindness feeling
it's a warm glowing feeling in the
center of your heart
you don't try to make it happen you just
do it
you just let it be there just like
looking at
the baby you don't try to feel you just
feel love for the baby
and smile continue to smile
feel that loving kindness in your smile
just stay with that feeling
make a wish for your own happiness
may i be happy
feel the smile from the baby for
yourself
hold yourself in your arms
look into your eyes
may i be happy may i be
free from suffering
may i be healthy
hold yourself with this feeling of
loving kindness
who deserves it more than you
when you have loving kindness you can
have it for others
put yourself inside a bubble of
loving-kindness
of happiness
and relax into that feeling
sink into that feeling
become loving kindness
if your mind wanders a little bit
you get a little restless
just recognize that that happened
don't push it away don't try to change
it
just release
what's there that's pulling you
if you want to get up then just release
that thought you can sit
for a half hour with no need to get up
and be happy in that
relax the tension and tightness that
makes you want to move
don't move
keep smiling a smile uplifts your mind
it's very powerful
it lets you know when your mind is down
even if you don't feel like it it's okay
just allow a little bit of kindness
right now
so if a distraction comes recognize it's
there
release it relax
any tension or tightness that pulls you
back to it
just take it a few moments relax
no need to get back to your object
quickly just relax
interesting observe it maybe it's
anger maybe it's wanting
planning
it's anything that pulls
and release it and relax
relax the pull and now
as it ebbs away we smile
bring back that feeling return
to radiating loving kindness
to yourself
now think of somebody that you know same
sex
they're alive somebody you like
somebody you can send some loving
kindness too
maybe it's a teacher counselor or a monk
the dalai lama
mother teresa
just pick somebody out now i want you to
picture them
it doesn't have you just know they're
there you don't have to see them in
living color just know
that this person is there
and where's some happiness may he or she
be happy
see them smiling looking back at you
wishing you happiness
picture them and radiate loving-kindness
to them and take them and put them in
your heart
and hold them like a baby
now put both of you in a bubble of
loving kindness
and just be in that feeling
you're not sending the feeling out but
just simply
being with the person
and feeling this happiness
see them smiling and happy may they be
happy may they be free from suffering
now let them go and take a family member
a part of your family
and wish them happiness
take them in your heart and see them
smiling
and happy
may your mother and father be happy
may all of your relatives be happy
see them smiling and happy wish them
loving kindness
now wish any neutral people happiness
the cashier
and your local starbucks or
you're the bus driver just
anybody that you kind of know it's a
neutral person
may they be smiling and happy
may they be content
keep smiling now any troublesome people
any people you might not like
may they be happy everybody's got good
qualities
don't focus on the negative see the
positive
think of anybody that you might not like
and wish them happiness put them in your
heart
and wish them happiness anyway
regardless
come back to happiness for yourself
and feel this loving kindness glowing
out
from you
wish all beings in front of you
loving kindness may they
be well and happy
you don't have to see them just know
that all beings
in the next city and the next town in
the next
state or province
in the next country may all these beings
in front of you be happy
may all beings in front of all of the
land in front of you be happy
and now out into space and on
out to the edge of the universe
may all beings in front of you be happy
there's six directions the front and now
let's
wish all beings
to the back happiness
see them smiling and happiness
see your loving kindness just going out
like beams of light
golden beams of light
radiating out from your head
touching every beam that
it comes upon
surrounding them all with happiness and
loving kindness
contentment
and to the left all beings
may they be happy and content
and to the right may all beings
be happy and content
may they be healthy prosperous
and kindly and generous
know that they're happy and smiling with
you
you can notice your feeling as it goes
out
just make it a sincere feeling
don't focus too much on it but
make it sincere and really know that
you care about these people
you wish for their own welfare
and now all beings below you
all beings in the earth
small large
all living beings all
insects all animals
any sort of being deva beans
hold the whole earth in your heart
and wish them loving kindness
and now above into the heavens
above out as far as the mind can
even imagine
beams of loving-kindness
extending out
and out infinitely touching
everybody
with a feeling of happiness
with a feeling of kindness
may they be well and happy
now in all six directions that you've
done
all beings everywhere all around
all directions
from the animal world
to the human world to the spirit world
to the heavenly worlds
may all beings everywhere
[Music]
in this bubble of loving kindness
be happy
see your love just going outward
touching everything and everybody
continue to smile
let go of any distractions and come back
to the feeling of loving kindness moving
out
continue to feel this bubble of loving
kindness growing
ever bigger
expanding l
you're in the middle
you are floating in this ocean
of loving-kindness
there is nothing below you and nothing
above you
you're smiling into this vast
ocean of kindness
may all beings in the universe be happy
may they have love in their heart and no
hatred
for this period of time there is no
enmity
no aversion only
love
you have become love
just sink into it
for
okay
you
[Music]
okay
please get in a comfortable position
please don't move for the sitting be
perfectly still
take a deep breath
cut it out
relax the whole body
relax from the top of the head
all the way down through the chest
through the abdomen
legs
and down to the floor
take another breath and relax
we have 30 minutes to do nothing but to
take a vacation from our life
now there is nothing to do but just to
sit and watch
and be happy
put aside all those things that you want
to do
they all can be done later think about
anything later
now you're just sitting peacefully
you feel very content
you're breathing well not moving at all
hands folded
sitting straight up
just noticing what's going on
there may be sounds
you feel your body
you may notice that you're thinking
just let everything go
any sensation or thought that arises
relax come back to the present
content to just sit
and do absolutely nothing at all
because there's no need to do anything
just quiet
now bring up a smile
a little smile on your face
up turn your lips
smile from your heart
smile from your eyes
smile from your mind
remember a time when you were happy
maybe you were petting the dog
you were looking into the eyes of a baby
that you were holding
the baby was looking back at you and you
felt this
kindness
this loving kindness feeling
it's a warm glowing feeling in the
center of your heart
you don't try to make it happen you just
do it
you just let it be there just like
looking at
the baby you don't try to feel you just
feel love for the baby
and smile continue to smile
feel that loving kindness in your smile
just stay with that feeling
make a wish for your own happiness
may i be happy
feel the smile from the baby for
yourself
hold yourself in your arms
look into your eyes
may i be happy may i be
free from suffering
may i be healthy
hold yourself with this feeling of
loving kindness
who deserves it more than you
when you have loving kindness you can
have it for others
put yourself inside a bubble of
loving-kindness
of happiness
and relax into that feeling
sink into that feeling
become loving kindness
if your mind wanders a little bit
you get a little restless
just recognize that that happened
don't push it away don't try to change
it
just release
what's there that's pulling you
if you want to get up then just release
that thought you can sit
for a half hour with no need to get up
and be happy in that
relax the tension and tightness that
makes you want to move
don't move
keep smiling a smile uplifts your mind
it's very powerful
it lets you know when your mind is down
even if you don't feel like it it's okay
just allow a little bit of kindness
right now
so if a distraction comes recognize it's
there
release it relax
any tension or tightness that pulls you
back to it
just take it a few moments relax
no need to get back to your object
quickly just relax
interesting observe it maybe it's
anger maybe it's wanting
planning
it's anything that pulls
and release it and relax
relax the pull and now
as it ebbs away we smile
bring back that feeling return
to radiating loving kindness
to yourself
now think of somebody that you know same
sex
they're alive somebody you like
somebody you can send some loving
kindness too
maybe it's a teacher counselor or a monk
the dalai lama
mother teresa
just pick somebody out now i want you to
picture them
it doesn't have you just know they're
there you don't have to see them in
living color just know
that this person is there
and where's some happiness may he or she
be happy
see them smiling looking back at you
wishing you happiness
picture them and radiate loving-kindness
to them and take them and put them in
your heart
and hold them like a baby
now put both of you in a bubble of
loving kindness
and just be in that feeling
you're not sending the feeling out but
just simply
being with the person
and feeling this happiness
see them smiling and happy may they be
happy may they be free from suffering
now let them go and take a family member
a part of your family
and wish them happiness
take them in your heart and see them
smiling
and happy
may your mother and father be happy
may all of your relatives be happy
see them smiling and happy wish them
loving kindness
now wish any neutral people happiness
the cashier
and your local starbucks or
you're the bus driver just
anybody that you kind of know it's a
neutral person
may they be smiling and happy
may they be content
keep smiling now any troublesome people
any people you might not like
may they be happy everybody's got good
qualities
don't focus on the negative see the
positive
think of anybody that you might not like
and wish them happiness put them in your
heart
and wish them happiness anyway
regardless
come back to happiness for yourself
and feel this loving kindness glowing
out
from you
wish all beings in front of you
loving kindness may they
be well and happy
you don't have to see them just know
that all beings
in the next city and the next town in
the next
state or province
in the next country may all these beings
in front of you be happy
may all beings in front of all of the
land in front of you be happy
and now out into space and on
out to the edge of the universe
may all beings in front of you be happy
there's six directions the front and now
let's
wish all beings
to the back happiness
see them smiling and happiness
see your loving kindness just going out
like beams of light
golden beams of light
radiating out from your head
touching every beam that
it comes upon
surrounding them all with happiness and
loving kindness
contentment
and to the left all beings
may they be happy and content
and to the right may all beings
be happy and content
may they be healthy prosperous
and kindly and generous
know that they're happy and smiling with
you
you can notice your feeling as it goes
out
just make it a sincere feeling
don't focus too much on it but
make it sincere and really know that
you care about these people
you wish for their own welfare
and now all beings below you
all beings in the earth
small large
all living beings all
insects all animals
any sort of being deva beans
hold the whole earth in your heart
and wish them loving kindness
and now above into the heavens
above out as far as the mind can
even imagine
beams of loving-kindness
extending out
and out infinitely touching
everybody
with a feeling of happiness
with a feeling of kindness
may they be well and happy
now in all six directions that you've
done
all beings everywhere all around
all directions
from the animal world
to the human world to the spirit world
to the heavenly worlds
may all beings everywhere
[Music]
in this bubble of loving kindness
be happy
see your love just going outward
touching everything and everybody
continue to smile
let go of any distractions and come back
to the feeling of loving kindness moving
out
continue to feel this bubble of loving
kindness growing
ever bigger
expanding l
you're in the middle
you are floating in this ocean
of loving-kindness
there is nothing below you and nothing
above you
you're smiling into this vast
ocean of kindness
may all beings in the universe be happy
may they have love in their heart and no
hatred
for this period of time there is no
enmity
no aversion only
love
you have become love
just sink into it
for
okay
you
[Music]
okay
please get in a comfortable position
please don't move for the sitting be
perfectly still
take a deep breath
cut it out
relax the whole body
relax from the top of the head
all the way down through the chest
through the abdomen
legs
and down to the floor
take another breath and relax
we have 30 minutes to do nothing but to
take a vacation from our life
now there is nothing to do but just to
sit and watch
and be happy
put aside all those things that you want
to do
they all can be done later think about
anything later
now you're just sitting peacefully
you feel very content
you're breathing well not moving at all
hands folded
sitting straight up
just noticing what's going on
there may be sounds
you feel your body
you may notice that you're thinking
just let everything go
any sensation or thought that arises
relax come back to the present
content to just sit
and do absolutely nothing at all
because there's no need to do anything
just quiet
now bring up a smile
a little smile on your face
up turn your lips
smile from your heart
smile from your eyes
smile from your mind
remember a time when you were happy
maybe you were petting the dog
you were looking into the eyes of a baby
that you were holding
the baby was looking back at you and you
felt this
kindness
this loving kindness feeling
it's a warm glowing feeling in the
center of your heart
you don't try to make it happen you just
do it
you just let it be there just like
looking at
the baby you don't try to feel you just
feel love for the baby
and smile continue to smile
feel that loving kindness in your smile
just stay with that feeling
make a wish for your own happiness
may i be happy
feel the smile from the baby for
yourself
hold yourself in your arms
look into your eyes
may i be happy may i be
free from suffering
may i be healthy
hold yourself with this feeling of
loving kindness
who deserves it more than you
when you have loving kindness you can
have it for others
put yourself inside a bubble of
loving-kindness
of happiness
and relax into that feeling
sink into that feeling
become loving kindness
if your mind wanders a little bit
you get a little restless
just recognize that that happened
don't push it away don't try to change
it
just release
what's there that's pulling you
if you want to get up then just release
that thought you can sit
for a half hour with no need to get up
and be happy in that
relax the tension and tightness that
makes you want to move
don't move
keep smiling a smile uplifts your mind
it's very powerful
it lets you know when your mind is down
even if you don't feel like it it's okay
just allow a little bit of kindness
right now
so if a distraction comes recognize it's
there
release it relax
any tension or tightness that pulls you
back to it
just take it a few moments relax
no need to get back to your object
quickly just relax
interesting observe it maybe it's
anger maybe it's wanting
planning
it's anything that pulls
and release it and relax
relax the pull and now
as it ebbs away we smile
bring back that feeling return
to radiating loving kindness
to yourself
now think of somebody that you know same
sex
they're alive somebody you like
somebody you can send some loving
kindness too
maybe it's a teacher counselor or a monk
the dalai lama
mother teresa
just pick somebody out now i want you to
picture them
it doesn't have you just know they're
there you don't have to see them in
living color just know
that this person is there
and where's some happiness may he or she
be happy
see them smiling looking back at you
wishing you happiness
picture them and radiate loving-kindness
to them and take them and put them in
your heart
and hold them like a baby
now put both of you in a bubble of
loving kindness
and just be in that feeling
you're not sending the feeling out but
just simply
being with the person
and feeling this happiness
see them smiling and happy may they be
happy may they be free from suffering
now let them go and take a family member
a part of your family
and wish them happiness
take them in your heart and see them
smiling
and happy
may your mother and father be happy
may all of your relatives be happy
see them smiling and happy wish them
loving kindness
now wish any neutral people happiness
the cashier
and your local starbucks or
you're the bus driver just
anybody that you kind of know it's a
neutral person
may they be smiling and happy
may they be content
keep smiling now any troublesome people
any people you might not like
may they be happy everybody's got good
qualities
don't focus on the negative see the
positive
think of anybody that you might not like
and wish them happiness put them in your
heart
and wish them happiness anyway
regardless
come back to happiness for yourself
and feel this loving kindness glowing
out
from you
wish all beings in front of you
loving kindness may they
be well and happy
you don't have to see them just know
that all beings
in the next city and the next town in
the next
state or province
in the next country may all these beings
in front of you be happy
may all beings in front of all of the
land in front of you be happy
and now out into space and on
out to the edge of the universe
may all beings in front of you be happy
there's six directions the front and now
let's
wish all beings
to the back happiness
see them smiling and happiness
see your loving kindness just going out
like beams of light
golden beams of light
radiating out from your head
touching every beam that
it comes upon
surrounding them all with happiness and
loving kindness
contentment
and to the left all beings
may they be happy and content
and to the right may all beings
be happy and content
may they be healthy prosperous
and kindly and generous
know that they're happy and smiling with
you
you can notice your feeling as it goes
out
just make it a sincere feeling
don't focus too much on it but
make it sincere and really know that
you care about these people
you wish for their own welfare
and now all beings below you
all beings in the earth
small large
all living beings all
insects all animals
any sort of being deva beans
hold the whole earth in your heart
and wish them loving kindness
and now above into the heavens
above out as far as the mind can
even imagine
beams of loving-kindness
extending out
and out infinitely touching
everybody
with a feeling of happiness
with a feeling of kindness
may they be well and happy
now in all six directions that you've
done
all beings everywhere all around
all directions
from the animal world
to the human world to the spirit world
to the heavenly worlds
may all beings everywhere
[Music]
in this bubble of loving kindness
be happy
see your love just going outward
touching everything and everybody
continue to smile
let go of any distractions and come back
to the feeling of loving kindness moving
out
continue to feel this bubble of loving
kindness growing
ever bigger
expanding l
you're in the middle
you are floating in this ocean
of loving-kindness
there is nothing below you and nothing
above you
you're smiling into this vast
ocean of kindness
may all beings in the universe be happy
may they have love in their heart and no
hatred
for this period of time there is no
enmity
no aversion only
love
you have become love
just sink into it
for
okay
you