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.
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.
So by taking 3 breaths in and out.
We take a breath in.
When we take a breath in — visualizing that all the mother beings out there suffering
Visualize something like this
Everyone is in the ocean…drowning.
One another — on top of each other — stepping on each other — almost looks like deceiving each other and killing each other and stealing each other.
All kinds of negative.
And I am here — so fortunate to be able to recognize those — and how can I help them — these mother beings?
And visualize that way.
And take one breath in — visualizing I’m taking all dark smoke from this world.
Keep the breath as long as possible.
And visualize that when
Taking all the breath in — visualize all the negativities from all the mother beings — dark black smoke we are taking in
And visualize you are taking down and pushing down in your stomach.
And visualize that everything is rotating with your sickness and suffering and all the negativities.
And visualize that it became one.
And then, relieve.
We take the second breath.
We’ll do the same thing.
We’ll take whatever leftover there in this Universe.
Whatever left over of dark smoke, dark negativities.
We’ll take inside.
And do the same thing.
We’ll take whatever is left over
Visualize that it all get together.
Each breath you stay as long as you can.
The end of the breath — the last one.
You take a breath in.
Visualize tiny little things.
Whatever leftover — taking in.
And then relieve.
Nothing left in this Universe.
And then…visualize yourself.
Your body became crystal clear.
Like don’t think of those organs and heart and liver and all those things.
Think your body became like a crystal.
You can see thought it.
Visualize in the front of you — in a space.
Visualize a Buddha….Shatamuta Buddha image.
From this Shatamutta Buddha image…
Don’t visualize like a picture, painted picture.
Or solid — some kind of statue.
Visualize like a RAMBO-type.
If you want to grab, there is nothing to grab.
But still it exists.
Make it appear something like that.
And visualize that incredible, you know, image, that is full of color.
From his forehead — very sharp light — a very sharp, bright light.
From his forehead to your forehead.
And that sharp, bright light — is never seen such a light like that.
That much brightness
Shoots at our forehead.
And visualize that dropping the nectar in our body.
From throat to the leg and up.
Visualizing slowly — it’s filing up the pure nectar of blessing from the Buddha’s.
And visualize that its filling up and up and up.
And flowing up.
And purifying everything and cleaning up.
And it’s blowing like it’s
Becoming bigger and bigger and bigger.
Bigger and bigger and bigger.
And all countless pores that we have in our body.
Those pores are opening.
And visualize each and every detail — single pores are opening like a flower
Countless flowers throughout our body.
And visualize that each and every single flower shooting countless from ten directions from our body.
Shooting a spark light.
Countless spark light.
Shooting throughout all ten directions towards all those mother beings whom you’ve taken all their negativities.
Now you’re shooting the positive, compassion, unconditional love and compassion towards them.
Through the Buddha’s blessing
Power of your compassion.
And it shoots in the center chest of their heart.
once it shoots, you know like, —shhooooooomp — unconcious type.
And regain of concious.
Like new life.
Transform into enlightened.
Instantly when they receive that light.
Shoots in their heart and they transform into enlightened beings.
And they are all doing the same thing to
Transforming yourself into a countless
And they are doing the same thing benefiting many other sentient beings.
And visualize summer.
And they’re dancing, singing.
Visualize that there are so many raining with the flowers.
All the Buddha’s and Boddhistatvas are so happy, fulfilled by what practice you have done.
And you think yourself “How fortunate I am.” How fortunate I am that i’m born as a human being.’ And not only human being but I coudl touched with this Buddha dharma. And I found this great paththat leadsa me to this great compassion, lovingkindness towards other sentient beings.
And rejoice yourself, “How fortunate i am to be able to do this.”
And visualize that i wish that truly in my future life i gain this power of compassion and I am able to benefit all the countless mother beings that are suffering out there.
Enjoy that moment.
What a wonderful life.
How fortunate I am.
Stay in that moment. And enjoy.
And then, after some time, visualize that the flowers.
dissolve back to our body.
And then visualize that light also dissolve back to the Buddha’s image.
And that Buddha image that we have made appear in this space
in this empty space.
Visualize that dissolve back into one tiny light and disolve by itself into space.
And then I would like you guys to visualize in that empty space and stay in that empty space for a few minute.
So that way — we can start our day.
That way — we will never hate anyone.
Because — the day begin from your compassion practice.
All beings are our mother beings.
And we can be able to maintain our tolerance, patience with our kind mother beings.
And then think of your Lama, your spiritual master.
And pray and dedicate all of those whatever good deed you have done today.
Just dedicate to all the mother beings.
I’m very happy to share you some meditation instructions.
Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.
Just keep straight.
And please close your eyes.
Just you closeyour eyes like you’re sleeping.
You don’t have to close too tightly or any special way.
And relax your muscles in your body.
Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.
Just totally relax.
And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.
You can effortlessly rest.
Each part of the body on the one below.
And this way you feel like resting but ther’es something distinctive.
So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.
But at the same time, there is some sort of strenght within you.
Your spine straight.
Sometimes you feel a bit like gravirty…like gravity…
And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.
When I was young, my father used to tell me that.
“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.
Your mind come to the body— just aware of your body and aware of any sensations.
Feelings in your body.
Or Netural feelings. Maybe tingling.
Or no feeling.
So any type of feelings.
And let it be.
Ok for a few seconds…jsut aware.
Now…you can expand your awareness into out of your body.
Surround of you.
Maybe there is some sound…any smell…or any sensations
Like your room temperature
A little bit hot a little bit cold.
People are chatting
A car, train, or airplanes moving around.
Or your navels making noise.
Anything — just aware.
Just recognize there are sounds.
And your awareness becomes more open and more vast.
Stay there ….and aware of any phenomenas…for a few seconds.
Now you can expand your awareness even more further beyond your immediate surrounding.
Feel the space around you.
And aware of that space.
More further down.
All of the phenomenas are occur in the space.
Changing in the space.
Dissolving bcak into the space.
They come into space.
Reamain in the space.
They disolve in the space.
And now you can even more expand your awareness.
Go beyond the clouds.
Space which is boundless
Space which is open for all durations.
Don’t worry you’re not going to get lost.
Stay there for a few seconds.
Ok now — please slowly open your eyes.
And be present here.
Just rest your mind also.
Not only the body.
How to rest your mind.
For example, if you like to do physical exercise.
In that garden or park.
Or hiking to the hills or mountains.
Maybe for af few minutes or hours.
Let’s say 1 hour.
And when you finish your job.
You may use a nice seat or rock or grass field.
Sit on the grass fireld.
And with big sigh — – HAAA — just resting.
You don’t have to meditate. Just let your mind rest as it is.
And the body also.
For a few seconds.
Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.
What should i do with those emotions, those thoughts?
Same? Same as before..
You’re just aware.
If there are thoughts and emtoins – – just aware.
But I go blah blah blah…
Aware and let it be…
Same way your’e aware of your body.
Aware of sound and sesnsations.
Just aware…thoughts and meotions.
Let them come, and let them go.
But if you’re not aware of them.
You’re in non-conceptual state of mind.
But not too long — for a few seconds.
Just aware…for a few seconds.
Anything occurs in your mind, in your body…in your perceptions.
Just aware and let it be.
Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.
Short time, many times, everywhere, anytimes.
7 days for a week.
365 of the year.
Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.
So I’m Noah Levine — and I teach buddhist meditation
I’ve been practicing meditation for almost 20 years
I’m teaching for about 10 now.
Give a little introduction to Buddhist meditation practice.
There’s lots of different forms of meditation.
Lots of different teachings of the Buddha.
Perhaps the most useful place to begin is simple present-time awareness.
“Mindfulness meditation practice”
With the acknowledgement that our minds wander…
And that we’re almost constantly thinking about the future or the past.
About just training our attention with the breath to come into the present moment.
To break this habit of planning and remembering constantly.
And not in any way to try and stop the mind but to redirect the attention from thinking to feeling the breath.
So just settling in to just where you’re sitting now.
Allowing your eyes to close.
Allowing your body to relax.
Allowing your breath to be natural.
No need to control it.
And as you breathe in.
Feel the breath at your nostrils.
As you breath out, feel the exhale, feel the breath as it leads — right there at the tip of your nostrils.
Simply breathing in, breathing out.
Directing full attention to the breath.
And of course, the attention doesn’t stay and it wanders back into the mind
Back into thinking, planning remembering.
It doesn’t have to be a problem at all.
Simply catch that process as it happens.
And with as much kindness and patience — simply return the attention back to the breath.
The Buddha’s instructions are simple.
He said, “Breathing in, know that you’re breathing in.”
“Breathing out, know that you’re breathing out.”
It takes discipline to return, again and again, to the breath.
to the present moment.
Letting thoughts be in the background.
Attention focused on your present-time experience of breathing.
From this breathing practice as the foundation of Buddhist Meditation.
Then we would expand to the whole body to emotions and thoughts, feelings
But the beginning is simply just arriving in the present.
Just training the mind to pay attention to the here and now.
We close with a brief prayer of lovkingkindness.
May we embrace our inner life.
May we open to the realness that’s right here.
And belong to our full aliveness.
Our full awake heart.
And may this openness of heart include all beings
May we truly see all beings as part of our heart.
Cherish all beings.
Realize the shared heartspace and awareness that’s our essence.
May there be love and understanding between all beings.
May there be peace.
May there be peace.
May all beings awaken and be free.
Namaste and blessings.
Close your eyes.
This is a meditation called, “The Glow”
I’ve had people who’ve spent a lot of time in ashrams tell me its one of — it’s absolutely the simplest —
and one of the most powerful meditations they’ve ever connected with.
I don’t know but you can play with it.
It’ s not done with the mind.
Ask the smile in your heart to find you.
As it does — let that smile spread over your face.
Let yourself smile.
If meditation is a serious activity and you have trouble grinning, I’ll come around and tickle you.
Let yourself smile.
Ask the smile in your heart to find you.
If you can allow yourself to smile — notice that you are raditating energy, gently glowing.
Yes? Can you feel it?
And notice that that radiance is not a draining or leaking, a loss of energy, it’s an overlowing .
Notice that even your toes are glowing.
This helps you to experience that every cell in your body is now gently overflowing with energy, light, multi-dimensional potential.
‘Does this effortless over-flowing come from who you really are?’
And Question 2:
Does it come from source? God, goddess. Great spirits. Supreme being. Whatever that is for you.
So is this you? Yeah.
Is this Source? Yeah.
This energy comes from that place where you are one. Already in oneness.
As a metaphor for that oneness, it flows through every cell.
Connecting all of you to everything outside and everything inside.
This energy comes from the place variously referred to as your multi-dimensional self, your light body, soul-self, God-self, 4th and 5th dimensional self, or the being of light that you are that chose an expression in a human body.
You can use this gentle flow of energy to raise your resonance, raise your vibration.
You may be familiar with the many of the teachers out there who say that the way we wil change this dimension is by more and more people overflowing with the light of the Goddess.
If you hang out in this kind of energy — however you connect to it — your consciousness will change.
You can use this energy for meditation, manifestation, healing.
If you’re in a situation where the vibe could stand some adjustment — go to glow.
it takes about one and a half seconds to turn this on. And quite often the change in your resonance will shift the energy of those around you.
If you’re with someone and they’re in blame mode, or complain or dump or angy, go to glow.
Overflow with life.
If you’re a therapist or caregiver and you give from your personal energy, you get drained.
If you give from an energy like this — from an overflowing — you can’t give unless you are so full that you can’t hold no more.
If they start pulling from you, sucking energy from you…you get more than they do.
It isn’t coming from you.
At least not the you that is in a body.
You can let them have all they want — through you — right straight from source.
They have a higher source. They know what they need. You don’t have to know.
You can send this energy anywhere in the world. to any person, place or situation.
Do that now.
Tell it go somewhere.
Most people can feel this energy form itself into a beam or a direction and go where you send it.
And because you are in a flow or feeling.
You don’t need need symbolic devices to make your rational mind feel like it has something to do to keep it occupied.
Or you can use it in the other direction.
While you’re glowing — you can invite anyone or any situation into the light.
And they’ll come. If they want — and receive — what they want.
Years ago before I knew how to have other people do this meditation — i used to share it with my sweetheart.
Other people can feel it.
I’ve had other people tell me, “It’s like being with God.”
If you share it with someone, you will notice.
Turn it on in the middle of the night.
Their breathing rate will change.
Their movement, in dreaming, will change.
I’ve seen people hooked up to electronic instruments have someone turn this energy on.
Someone had just been trained to do it.
And the instrument — hooked up to someone else — registers it because they are feeling the energy that someone else is running.
Go to Glow.
I use the principle that says, “if you fill with light — whatever inside that is not in harmony with that light will come up.”
Whatever you and your higher self decide you’re here to work on — if its dark shadow or light shadow.
So here if you have a flow form inside — thoughts, feelings, images, emotions — allow.
Or you might find that you have a dense, heavy, tight, constricted, contracted place in your body.
Just painful enough that you know where it is.
It’s a communication, it’s a metaphor, it’s a language about where density is, where something is stuck.
If you have one of those places here’s my suggestion for today.
Let go of working with it.
Let go of healing it.
Let go of fixing it.
Let go of judging it.
Let go of judging yourself for having it.
And just step back.
Ask this flow of light
Ask the movement of energy going through you from the being of light that you are to show you what it would do with your density.
And just watch.
I suggest you not use the flow of light as if it’s a magic ray gun to zap your density.
We’ve got enough war.
Just watch what would the higher being you are do… with your density.
At this moment, just focus in the middle of your chest.
Imagine there’s an opening in the middle of your chest.
And that even though you’re breathing through the middle of your nose and mouth.
With this in-breath you are drawing in something very subtle.
Not even on the physical plane.
It’s been called “Soma.”
It’s been called “Exliir.”
It’s been called “Ambrosia.”
It’s been called “Pran.”
It’s been called “Living Spirit.”
Think of it as a very fine mist.
With each breath, draw it into the middle of your chest and let it pore through your body.
To the extremities.
To the tips of your fingers.
To the tips of your toes.
To your torso.
And then in the out-breath, when you’re breathing out through the center of your chest, any stuff in you that is keeping you from being with the Universe.
The tensions, the fears, the negativity, the doubt. the grudges, the anger, the loneliness, the self pity.
Breathe it out
Just breathe it out.
Let it go on the out-breath.
And then fill, once again with this healing…very fine mist and let it pore through your body
And las it pores through your body, let it dislodge the tensions that may have settled in your back or your stomach.
The heavy thoughts.
Thoughts of paranoia.
The feelings of inadequacy or doubt.
The judging mind.
Just let it all be loosened, dislodged
And on the out-breath, breathe it out.
Make the breath slow and deep.
And keep that imagery strongly in mind.
That you’re breathing in a very fine mist, filling your being
And then releasing all the stuff that you don’t need to be in the Spirit.
If there’s a great sadness in you, just let it go,
Breathe it out.
You don’t need it.
If there’s anger, hurt.
If you’ve been hurt.
If you have pain.
Don’t demand that it go away.
You may breathe it out.
And you’ll still feel sadness.
It might be such a deep reservoir of sadness.
But just what you can let go of, let go of.
And then fill with this very fine healing mist.
Now rest quietly with your eyes closed and just listen to me for a moment.
Imagine now — that out before you is all of the Universe of Form.
All of the World as you hear it, see it, smell it, taste it, and know it.
And now imagine that at the top of your head you also have a hole — an opening.
And that above your head is the Formless out of which Form comes.
There is no Form.
It’s God Unmanifest.
It’s the Unspoken.
it’s the Void.
It’s the One.
Now — you will breathe in through your chest — when I tell you — suggest you do — just listen now.
Drawing the Universe into your heart — the middle of your chest.
And you will breathe out through the top of your head — going out with your breath.
Go up with your breath.
And go back into the Formless.
And then on the next in-breath, draw the Formless down into your heart.
And then with the out-breath — breathe it out through your heart and re-create the forms which are spirit made manifest.
Then with the in-breath, draw it back into your heart.
Breathe out through the top of your head — going up.
Till you’re resting above your head.
Then draw your breath in.
Come back down into your heart.
And then Manifest out into the world.
So it’s In-up-out-down-in-out.
Do that for a few minutes now.
Start very slow, deep breathing.
So you keep going between Form and Formless.
Between The One and The Many.
Keeping your eyes closed.
Remain resting in the middle of your chest
And listen to me for one moment longer.
Now that you have released what you can of those things which keep you from being a pure instrument for the transmission of Spirit —
And now that you have learned to draw the Spirit through you.
You will find yourself in situation after situation where when you look out on the world you see suffering.
Maybe its someone you love that’s suffering.
The suffering might be physical.
It might be psychological.
It might be spiritual.
It might be somebody that’s a political prisoner.
Someone that’s starving or dying of cancer.
Or just lost in depression.
Or caught with drugs.
Or caught in a painful violence.
Whoever comes to mind — bring their image before you.
Standing or sitting or being out in-front.
With your breath — go up above your head.
Letting yourself go through the top of your head.
Again — bring that fine mist…
That spirit down through the top of your head – the Formless — go down into your heart.
And then on the out-breath send it to your heart.
Keeping that being in your mind.
And with your mind, imagining — surrounding that being with light.
That is peace.
That is healing.
That is love.
That is spacious.
Then go back up into the Formless until that is just pouring through your heart and out — and surrounding that being or those beings.
If there is anyone towards you feel anger that you would like to find the deeper space.
Bring that person before you.
And through this light, or this love
See that being in deeper way.
Let your heart open in this process.
Keep going back up into the Formless where you are the One.
And then come back and allow the Spirit come back down to manifest as a healing force.
And the thought is — not that, “I demand this person be healed of their suffering.”
But rather, “If it be in the way of things, let there be healing.”
“Not My, But Thy Will.”
And if it is you that is suffering and in pain.
Imagine yourself standing or sitting before yourself.
And surround that being with that same golden light.
Open your heart a little wider.
What more can you do for the world than become a conduit for the Living Spirit to be manifest?
God — I love you.
Experience just how much you actually do love the Universe.
All the Forms coming before your Eye.
As you go back into the One and back into the Many.
See how precious all the Forms are.
Ok — now just come back and rest in your heart.
And open your eyes and relax. And stretch.