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.