Instructions on Lovingkindness-Metta by Matthieu Ricard


Some people say, ‘We don’t have time.’

Anyone who doesn’t have 10 seconds, every hour?

Nobody, isn’t it.


Every hour, or, let’s say, 6 times a day…for 10 seconds.

You look around.

You not jump on people and kiss them, ‘I love you’.

Again, that’s not going to work.

You look at them, look at you…

in the street, through the window, in your workplace…

sitting next to you on the subway.


And you just think:

“May this person be happy. Be safe. Flourishing in life.”


And somehow the cause of suffering dissipates.

Just 10 seconds.

Pure goodness.

And then in another hour you do that again.


“Forgiveness” with Carlos Samayu

You really can only forgive (including yourself) when you understand that everybody is trying to do the best thing they can do, from the perspective of their own growth in consciousness…ignorance is a form of innocence (“forgive them, cause they don’t know what they are doing”). Ethics is at the base of any spiritual endeavor, and “do unto others what you would like others do unto you, and don’t do unto others what you don’t want others unto you” is the only basic rule of ethics. Love is basically respect and care for all, including oneself.

— Carlos Samayu


Lovingkindness by Sharon Salzberg

Metta is meant to be done in the easiest way possible.

So that the experience of lovingkindness springs forth most gently, the most naturally.

To do it in the easiest way possible means first to use phrases that are personally meaningful.

The traditional phrases as their  taught in this one classical translation of them, beginning with oneself.


‘May I be free from danger.

May I know safety.’


The danger in that sense is both inner danger from the force of certain mind states and outer danger.


‘May I be free from danger.

May I have mental happiness.

May I have physical happiness.

May I have ease of well-being.’


Which means may I not have to struggle terribly day-by day — livelihood and family issues.


‘May I be free from danger.

May I have mental happiness.’


But really you should use any phrases that are powerful for you.

They need to be meaningful — not just in a very temporary way.

I guess the discourse is ok — but something profound that you’d wish for yourself and others.

“Your Breath is Your Brain’s Remote Control”

We have all heard this simple saying during times of trouble: “Take a deep breath in.”


Science being science, however, indicates that we may now have to update this old adage to read “Take a deep breath in it will help you be more emotionally aware but only if you inhale specifically through your nostrils and not your mouth—good luck.”

— Carol Goh in

Mindfulness of Breath by Jack Kornfield



Having found a posture that is stable and comfortable. Again with your eyes either gently closed, or relaxed and slightly open, but not looking around.

Begin to pay attention to your body.

Allowing it to relax.

And noticing the sensations that are here — as you pay attention.

If you notice any obvious areas of tightness you can soften them.

Let the eyes and ears be soft.

The shoulders drop.

The hands rest easily.

Let the belly be soft and the breath natural.

Let yourself just rest for a moment. being aware of what you notice here.

As you feel your body, as you rest on the earth.


As you sit quietly, you’ll notice that there are different thoughts, feelings, and sounds that arise and pass — including these words.

Let the sounds and thoughts arise and pass easily. Like waves in the ocean. And let your mind and heart be soft, and open, and at peace.

Notice the waves as they come and go.

And simply be present with the feelings and the experiences that pass each moment as you sit.


In this space of a kind and relaxed attention:

Now let yourself become aware of the fact of your breathing.

In the midst of the thoughts, sounds, and feelings that come and go.

You can sense your life breath.

You can sense the feeling or the sensation of this rhythm of breath.

It might be coolness in the nose,  tingling in the back of the throat.

Or you might feel the breath as a movement of the chest or the rise and fall of the belly.

Let the breath have its natural rhythm. And as you feel it — rest your attention in the breathing.

Sense the breath carefully.

Focusing on the breath is our beginning. It is our way of connecting the mind, heart, and body together in the present.

If it’s helpful to you you can take 1 or 2 deeper breaths — and feel what place in the body the breath is most apparent to you.


And even if the breath is quite soft, see if you can let your attention become careful and notice the coolness, the tingling, the movement or vibration, the expansion of the belly.

Notice whatever you can of the breath and rest your attention in it.

As you feel each breath, let there be a sense of relaxation.

Both a presence or alertness, and at the same time an ease — relaxing in the sensation of breath.

After several breathes, you will probably notice that your mind wanders.

After several breaths, often a wave of thought, or feeling, or sound will come and carry you.

As soon as you notice this wave, you can acknowledge it very simply, “theres’ been thinking” “imagining” or “sound”…and release it — let it go when you notice it.

Coming back gently and directly to feel the breath again.

Lake Meditation by Jon Kabat-Zinn


You might do this meditation at the end of the day.

Although it can be done at almost any other time as well.

And one that involves a lying down meditation.


So, making yourself comfortable lying down on your bed, or on the floor, or wherever you can be comfortable.

Maybe putting a pillow of some sort under your knees.


Allowing your eyes to close and your body to just melt into the floor or the bed.

And allowing your attention to gently come into the body and to the flowing of the breath.


And experiencing this sense of the body as a whole.

Simply lying here. Extended. Breathing.


And when you feel ready, picturing in your mind’s eye, the image of a lake.

Perhaps a lake that you know well and frequent, or one that you’ve seen in a photograph, or an imaginary lake for that matter.


And just seeing if you can bring that image into vivid focus in your mind’s eye.


Noticing how it’s an extended body of water.

Held in a depression in the earth’s surface.

And perhaps fed by a spring or a stream.


And if you watch and observe the lake carefully you’ll notice that it’s always changing.

And yet it’s also always itself.


It changes as the sun moves across the sky.

The light is reflected on the water in different ways.


It changes depending on the weather.

Sometimes on very calm days the surface might be like glass and reflect virtually everything with great precision that comes by.


Clouds. Birds. The trees that might surround the lake.


The sun as it makes its journey across the sky.

And for that matter, the moon and the stars at night.

So there are times when the lake is extremely reflective and contains in a certain way everything that comes by or over it.


And in different periods of time, the surface might be choppy or royal.

And sometimes quite pronounced in the waves — i which times the light might sparkle off the waves in different ways.

Like a myriad of jewels.


And of course the lake changes through the seasons — in the winter — depending on its location it might actually be frozen over. At least on the surface.

So through day and night and through the seasons, and through the years, the lake is constantly changing.

But always is its own essential nature.


Let’s see if we can’t invite the lake to become co-extensive with our own body lying here so that our own body becomes the lake itself.

And we also feel held and embraced as we lie here.

Aware of the many ways in which our own mind is like the surface of the lake.

Sometimes highly reflective, sometimes choppy.


Getting in touch with the entirety of the lake.

The full body of the water.

Not only on the surface but down below.


And as we lie here, just experiencing the fullness of our own being.

Choppy or upset or reactive or dealign with difficult things, we can drop down beneath the surface of our own mind’s waves.

And find a stillness and a calmness that’s always here.

And always available to us.


With each moment, with each breath, and certainly when we come to lie down in this way.


So lying here under the canopy of our own vast awareness.

Experiencing the moment-to-moment changes in the body, in sensations, thoughts, feelings, impulses, sounds.


And all the while lake-like, just simply laying here, watching the play of the weather of the mind and body.

And allowing the awareness to hold it all.




In our own fullness.

In our own completeness.



“Ahhhhh Meditation” with Lama Surya Das

Hi again, and welcome. This is Dzogchen meditation moment.

This is Lama Surya Das — the “American Lama” of my Dzogchen Center.


“Dzogchen” — the natural great perfection.

The innate wholeness and completeness in everyone and everything.

How sweet it is.

What a joyous awakening in the joy of  meditation.


Now we’re going to do the “Ahhhhh” meditation of “Skygazing” of Dzogchen tradition.

Of “Sky-Space Union Yoga” — merging with the infinite, outer, inner, and in-between — beyond any distinctions.

And we’re going to do it very simply — so take a deep breath — and  join me in a big, explosive,



And again inhaling deeply, and then, with a big orgasmic release,






May the force be with you.


And for the third and last time — that was just practice — now let’s really do it.



Eye open, mouth open, heart-mind open, everything open, I’m relaxed, at ease.


Openness and brightness —  the principles of Dzogchen.



Spontaneous, buoyant flow.




Just let everything settle.





You can do a few little ones after if you like.




Letting go and letting come and go.


Letting be.









Wizard Of Oz.



Say ah once more for Dr. Das one more last time.


Let go of all reference points.



Going into the light.

The infinite.

Spacious, clear.

Open,  aware, luminous.







Letting go.

Letting come.

Letting be.



At last here and now.


I love it.



Thank you.


Let go and let Buddha ahhh through you.



Let Buddha do it.


Who else is the Buddha but you —  duh.






Letting the breath and the energy unfurl.

All resistance and fixations.

Release, relax.


Your muscles declench.


Letting go, letting be.





Now open your eyes.


And a littleahhhh in-breahth and a little.


Dropping whatever might be left.


If anything, just being.







With all and everyone and everything.

Seemed to the illusion of separation.


Co-meditating with me and with the Big Lama.

The Cosmic Lama.

Your own Buddha-ness.

In this moment.


The Holy Now.

The Timeless Time.

to determine instant.

The Natural Radiance.




Thank you.

Boundless love to one and all —  making this journey from head to heart.


If the body with the breath and to the earth.

This earth like an altar.


And all beings like the gods and goddesses and the Boddhsiatvas walking on it.

And once clarify pure perception, sacred outlook.


This Pureland.

This Paradise.

Where  we stand.


Self-Enquiry Meditation by Mooji


We’ll begin today’s meditation with the chanting of OM 3 times.





Bring your attention only to awareness itself.

This body is simply here.

In whatever position and there’s awareness of the body.

Senses are presence — functioniing by thesmelves.

No need for control.

Notice also breath — moving by itself.


If sounds are heard — it requires no effort.

Merely sensations floating through the space of pure awareness.

You’re neither doing, nor undoing.

Simply aware.

You’re not someone being aware. There’s only awareness.


You’re here.

If thoughts or their energy is felt, don’t fight.

Let them move in the space of awareness.

Be that awareness space only.


Nothing to do.

Nothing to change.

Nothing to follow.


The presence of the body somehow is felt in this space of awareness itself.

Whatever can be described is not you,

Though shapes can be seen.

You have no form.

Be aware of this.

There is no edge or boundary for being.

Feel this.


There is no need to imagine or create.

simply, you are noticing.

But there is an effortlessness.

Perceive…but don’t identify.


Your self is like an open space

A neutrality.

There is no tension here.

No effort…no effort.

No thoughts may be perceived.

None are needed.


Do not hold onto any image as yourself.

Remain as this open space of awareness.

Whatever appears or disappears is noticed by you and it is not you.

Be clear about this.



Notice again th esensation of the body.

But only notice, dont identify.

Feel its presence.

If there is a sense of heaviness in the body, you are simply aware of this — the awarenes itself is not heavy, it has no weight.

Notice this.


Be aware of awareness only.





Simply it is.

You are.

Now don’t pay any attention to movement — even if they arise.

Stay only as pure awareness.

It takes no effort.

Awareness does not move.

It’s neither new, nor old.


Be aware of this very subtle current energy inside the body.

Just a vibration fo the vital source.

Subtle, spacious.

Observed in awareness itself.

Do not hold onto anything.

You’re neither name, nor form.

Be aware of that sense of presence.

Just of presence.

The sense of being.

Both the awareness of the body, senses, and the sense of being are apparent inside the greater awareness.


Don’t hold onto anything.

Even the idea of holding onto awareness is just an idea.

You are already one with awareness.

Acknowledge this.

There is no special way to be.

Simply, you are.

Nothing can define this.

You will know this intuitively.

Ideas such as “inside this” or “outisde of this/“ are only ideas.

Stay as you are.


Don’t analyze

Just be.

If the body feels heavy, that heaviness is only in the body.

Awareness has no weight.

Stay as awareness.

Let the body be.

If you feel the ummm coming in, of sleepiness, it’s only a phenomenon.

It is not awareness itself.

Be in the open space


Do not identify with any quality.

It is not needed.

Do not compare anything that you see.

You’re timeless.

Your not waiting.

You are simply at one with your natural state.

It is not your mind.

But it’s bringing peace also to mind.

Though you are aware of the senses.

It’s as if you are switched off of them but htey still work.

You are only awareness.

Everything that is happening is happening spotatneously. It is unforced.

Actions, reacitons, interactions occur unforced.

Listen to the birds.

To that singing,

They are not singing for you.

Just singing.

Everything only occurring,nothing personal.

In a few moments, you will hear the sound of the bell.

Then, if your eyes are closed, you may open your eyes.

But it will make no idfference.

Inside, outside, same.


This is your natural state.

Uncreated state.

Simply being recognized, not created.

Give attention to this.

Choose htis.

Be one wiht this.

Keep quiet.


Today as you move about, wherever you go.

Keep your attention inside the awareness itself.

It will not be difficult.

Rest in the energy of your own self.

Everything that the body needs to do, it will do.

All is fine.

There is nothig to do, or not do.

Simply keep your attnetnion on you rhown mind, your heart’s awareness.


Om bhavarti

Papji jaye oom

Sri om jay om

shanti, Shanti, Shanti om