this meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. you can begin the practice of lovingkindness by meditating for fifteen or twenty minutes in a quiet place. let your body rest and be relaxed. let your heart be soft. breathe gently, and recite inwardly the following traditional phrases directed toward your own well-being. as you repeat these phrases, picture yourself as you are now, and hold that image in a heart of lovingkindness. or perhaps you will find it easier to picture yourself as a young and beloved child. repeat these phrases over and over again, letting the feelings permeate your body and mind. practice this meditation for a number of weeks, until the sense of lovingkindness for yourself grows. if this happens, it is especially important to be patient and kind toward yourself, allowing whatever arises to be received in a spirit of friendliness and kind affection.
when you feel you have established some stronger sense of lovingkindness for yourself, you can then expand your meditation to include others. picture this person and carefully recite the same phrases: let the image and feelings you have for your benefactor support the meditation. in meditation they will be subject to change. in fact, some people find lovingkindness for themselves so hard, they begin their practice with a benefactor. the rule in lovingkindness practice is to follow the way that most easily opens your heart. when lovingkindness for your benefactor has developed, you can gradually begin to include other people in your meditation. then gradually extend your meditation to picture and include community members, neighbors, people everywhere, animals, all beings, the whole earth. finally, include the difficult people in your life, even your enemies, wishing that they too may be filled with lovingkindness and peace. but as your heart opens, first to loved ones and friends, you will find that in the end you won’t want to close it anymore. as you silently practice this meditation among people, you will come to feel a wonderful connection with them – the power of lovingkindness.
in the classical tradition, loving-kindness is the first of the four brahmavihara, or “divine abodes,” the four qualities of the open heart, and it expresses a basic warmth and friendliness. equanimity (upekkha) is the fourth of the brahmavihara and serves particularly to balance loving-kindness, compassion, and joy with wisdom. exercise: the practice of loving-kindnessthe practice of loving-kindness works with short phrases that one repeats constantly, first in reference to oneself and then in reference to various others, gradually extending toward all beings. (or may i be safe and free from harm.) (or may i be healthy. (or may i accept my limitations with grace.
(or may i live with ease. )other possible phrases include:may i accept myself just as i am.may i be free.may i be loving.may i be peaceful.typically, we use four phrases like the classical ones which express several different nuances of well-being: safety, happiness, health, and ease. start with yourself, and move in a sequence of bringing metta to those in different relationships with you, following this general order: one helpful way to work with the phrases is, for each phrase, to first develop an image of the being (human or non-human) toward whom you are directing metta, then to bring your attention to the center of your chest (sometimes called the “heart center”), then to say the phrase, and finally to listen for the resonance in your body, heart, and mind. you can do the practice for longer periods, for 30 or 45 minutes daily, or even for an extended retreat of a day, a week, or longer. excerpted with permission of the author from the engaged spiritual life: a buddhist approach to transforming ourselves and the world by donald rothberg. donald rothberg, phd, has practiced insight meditation since 1976, and has also received training in tibetan dzogchen, mahamudra practice and the hakomi approach to body-based psychotherapy. he is the author of the engaged spiritual life: a buddhist approach to transforming ourselves and the world and the co-editor of ken wilber in dialogue: conversations with leading transpersonal thinkers.
this meditation uses words, images, and feelings to evoke a lovingkindness and friendliness toward oneself and others. with each recitation of the phrases, the practice of metta or lovingkindness taught here is a simple, timeless way to open the heart and to move through the world with a loving spirit. the beautiful truth is that love can be awakened, cultivated, and invited to grow in our hearts. the practice of metta or lovingkindness, jack kornfield loving kindness meditation script, jack kornfield loving kindness meditation youtube, jack kornfield – meditation for beginners pdf, loving kindness meditation script pdf, loving kindness meditation script pdf.
jack kornfield on beginning this time-honored, heart-opening practice. in our culture, people find it difficult to direct loving-kindness to when it encounters suffering, it becomes compassion (karuna), the second of the divine abodes, understood as the quivering of the heart that is in contact with, metta meditation, loving kindness prayer pdf, loving kindness meditation tara brach, buddhist loving-kindness meditation, loving kindness meditation (short), jack kornfield meditation app, loving kindness phrases, jack kornfield guided sleep meditation, metta phrases jack kornfield, jack kornfield login.
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