Metta
A meditation for focusing on love, in the abstract
Think of someone who's company you enjoy very much
A simple, uncomplicated relationship
What is it you appreciate about them?
Enumerate the things about them you are grateful for
Think of the impact they have on your life, the good times
What are their best qualities? Their most amusing idiosyncrasies?
Feel the warmth welling up inside of you
Turn your attention to it, focus on the physical sensations
This is the feeling of love, it is just as important as the idea
Reflect on how you want the best for this person
You hope all their dreams come true
You wish that they are free of suffering, and when suffering does come that they have the resilience and support to face it
Imagine their smiling face and feel how happy it makes you
Repeat this process, cycling through those you care about
You can repeat people, circle back to them or focus on just one
Let yourself smile!
Now ask yourself, what is it that makes this person or these people so special?
It is that we know them so deeply, that we appreciate the details of what lies beneath the surface of them
We can extend this love to anyone, if we understand them sufficiently
Think of someone you have a neutral relationship with, someone who works at your local supermarket, your friendly neighbour
Realise that you want the best for this person too
Picture them smiling, let yourself wish that their work-day is stress free
Now, finally, think of someone you find difficult to be around
We may never find it within ourselves to truly enjoy this persons company
But even for this highly irritating human being, we can wish the best
We wish no harm or suffering upon those we dislike
I hope they are smiling, surrounded by loved ones somewhere far away from me
Return to the feeling of warmth in the body, if you've lost focus on it, circle back to someone you care deeply about and find it again
Imagine the warmth and love inside you slowly expanding and intensifying
Eventually, it moves beyond the surface of the skin, into the air
Like a layer of love insulating you, perhaps slightly glowing
Imagining it growing, and growing
Include the air, all of us around you, this house, this street, our city... Even the whole planet, or the whole of reality
Stretch the limits of how far you can push this, imagine how beautiful it would be for everyone on earth to earnestly smile and feel content
Meditate on this for as long as you can, be aware of the sensations
Enumerate the people out there who are deserving of our compassion
The poor, the sick, the oppressed
Feel how much you care for them, despite your paths never crossing
And now think of the strangers you dislike
The close minded, selfish, stubborn, bigoted and hateful
They too deserve our compassion
They are humans, with just as much depth of experience as ourselves and our loved ones
And they are hurting, they act out their suffering on others
But we love them regardless
Finally, think of yourself
You are no different to any of these people, you wish yourself the best in life too
In your head, think the words "I love myself" and let the idea sink in
Loving ourselves and loving others, there is no difference
Two sides of the same coin
Promise you will be gentler and kinder to yourself
Now, drop your focus, sit with how you feel
Freely explore the sensations and thoughts of love that arise without any judgement
Feel free to explore any of the concepts we've been through, while maintaining awareness of the sensations of love
Or just sit there and bask
Keep a gentle smile on your face throughout
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