Bring to mind a time you were happy - a small moment will suffice. A cup of coffee this morning, holding a pet, seeing a friend. Feel the gratitude for this moment, however large or small. As you do this, radiate kind and happy thoughts and wishes to yourself for about ten minutes. Bring a smile to your face.
This is a feeling meditation, so as you repeat the following words, feel your body and really tap into the felt-sense, warm fuzziness and lightness that comes with it. (if the feeling isn’t too strong at first, that’s okay. Stick with it).
May I be filled with lovingkindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
…Or whatever words resonate with you, in your native tongue. Now choose a friend in your life, someone you are on good terms with. Flash an image of them in your mind, perhaps imagining them sitting in front of you or next to you. For the remainder of your sitting—at least twenty minutes— radiate kind and happy thoughts to them. “
May you be happy.
May you be healthy
May you be well, free and find peace
Stay with just the same Friend. Use the 6Rs to overcome distractions. Relax physical tension, soften the body and any tension, especially in your head, face and shoulders.
When the feeling of metta starts to become stronger, notice it and sink into it — smile into it and let it develop by itself. Soak in the good vibes! You can even focus on the physical sensation of your smile during this, as it can help keep attention stable.
If you find that you are subtly verbalizing the phrases and this starts to cause some tightness, let go of the verbalization and just feel the wish. This will allow the feeling to grow even stronger. Stay with the feeling and just be in the moment without pushing or “leaning into” it.
If you find yourself thinking negative thoughts – jealousy, fear, anger – arising from this, then switch to Forgiveness meditation for a few minutes and come back to metta later.
You can end the meditation after a few minutes, dropping any phrases and just sitting in loving awareness. Notice the quality of presence and lightness that’s emerged after this meditation.
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