Sharing Metta with Your Body and Mind

0:00 When I asked Gloria about the group composition of the group and she says that many of you have been practicing meditation but some could be new so I need to give a presentation that's fairly open so that I might be able to reach out to different people. Now basically what is mettā meditation? It is a technique to cultivate your mind. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:28 Bhavana, to cultivate your mind so that your mind is filled with the thoughts of love and kindness in a sustained manner. So we're training our mind to generate thoughts of love and kindness in a sustained manner. Mettā also refers to the mental state of being unselfish and to have unconditional kindness to all beings. Report an error in the passage at 0:28 Highlight the passage at 0:28

0:52 So the Pāli word is Mettā. In Sanskrit, it's called Maitri. And we don't have an English word that would give an accurate translation of the word mettā. So it has often been translated as loving kindness, love and kindness coupled together. Ajahn Brahm would say it's kindfulness. Or sometimes universal friendliness. Mettā is also about friends, universal friendliness. Report an error in the passage at 0:52 Highlight the passage at 0:52

1:21 That is having friendship towards all, extending friendship to us all without boundaries. Now to understand what mettā is, in fact the Buddha has used the analogy of the love of a mother for her only child. And love is so much that she's prepared to sacrifice her life for the child. I think parents can really understand this. You know, the love of a mother especially is so strong, so powerful. Report an error in the passage at 1:21 Highlight the passage at 1:21

1:51 Out of sheer love for the baby, you know, she's even prepared to sacrifice her life. And she doesn't make any demands from the child other than wanting the child to be safe, healthy and happy. So this is just a very natural outpouring of love and kindness. Parents, people who have been parents will know what mettā is because you have generated mettā for your children. Report an error in the passage at 1:51 Highlight the passage at 1:51

2:19 And in turn, we have also received mettā in so many ways. Right from the time when we were babies, we received mettā from our parents. So a child's happiness brings a mother so much happiness. Report an error in the passage at 2:19 Highlight the passage at 2:19

2:33 She doesn't demand anything from the child. In the same manner, we extend the same quality of loving kindness to all beings, wishing that may they be well and happy. So this is something that we need to train ourselves because it is very natural for us. Extend loving-kindness to those who are very close to us, our family members, for instance, our children. Report an error in the passage at 2:33 Highlight the passage at 2:33

3:01 But as we start moving out outside towards, we can think of in terms of concentric circles as we move further away, then we move into beings to whom we are fairly neutral. And there's a big body of beings who are fairly neutral, but there are some beings sometimes we don't like them very much as well. Report an error in the passage at 3:01 Highlight the passage at 3:01

3:22 So very naturally it is easy to extend loving kindness to those who are close to us, but not so for those who are neutral or even those to whom we have feelings of antagonism, of unhappiness, of aversion. So the training of mettā is that we can extend this quality of mettā to all beings without discrimination. So this requires training through meditation. Report an error in the passage at 3:22 Highlight the passage at 3:22

3:50 So these feelings of matter transcends all barriers and can be extended to all beings without discrimination. And this is crossing the boundaries of race, of caste, of class, even going beyond your likes and dislikes. So since it is extended to all beings without barriers or without discrimination, so matter has sometimes been called as universal friendliness, friendliness to all. Report an error in the passage at 3:50 Highlight the passage at 3:50

4:19 Now, loving-kindness meditation is a centuries-old practice that has come, that is developed, I think, within the Buddhist tradition. But I'm sure in many religious traditions, they also do have some form of practice of love and kindness. But in Buddhism, we have a tradition of training ourselves in this matter, and there's a system on how to go about it. Report an error in the passage at 4:19 Highlight the passage at 4:19

4:48 So but this practice of meditation can be practiced by everyone regardless of their religious background. I think the last two years or so I was invited by the staff of the Asian Development Bank that is based in Manila and to conduct matter for their staff as part of their wellness week and many of the participants are Report an error in the passage at 4:48 Highlight the passage at 4:48

5:16 They're non-Buddhists. They could be Catholics or people of other religions. And mettā could be successfully practiced by them as well. So in this practice, of course, you don't need to accept any new sets of beliefs. You don't need to perform any religious rites or even change the religious beliefs that you have. But if you practice mettā, you will also be able to get the beneficial effects. Report an error in the passage at 5:16 Highlight the passage at 5:16

5:44 Because the beneficial effects accrues to all who undertake this practice, regardless of their religious belief. I think about one or two years ago, the American Heart Society produced a little pamphlet on encouraging people to practice mettā meditation. And I could see that in the chart the American Heart Society has come up with. Report an error in the passage at 5:44 Highlight the passage at 5:44

6:10 It corresponds so closely to the Buddhist method of developing mettā, simply because for the American Heart Society, the practice of loving kindness contributes to your physical and mental health. There's a lot of benefits that you can get from mettā. In fact, I'll touch on some of these benefits later on. While it doesn't have to be a religious practice, Doing mettā meditation will certainly make you more spiritual because it's grounded on loving kindness, which is a spiritual quality. Report an error in the passage at 6:10 Highlight the passage at 6:10

6:44 It makes you happy and loving. Now, one of the things that you realize is that with mettā meditation, the tendencies of anger, hatred and grudges will subside. It actually brings about a transformation in ourselves if you're consistent in our practice. And in fact, If you have not been sleeping very well because of disturbing dreams, if you have been quite consistent in your practice of mettā, you sleep very well, you sleep like a baby. Report an error in the passage at 6:44 Highlight the passage at 6:44

7:13 And those dreams will not be like the dreams that you have. Peaceful, peaceful, peaceful sleep. Because it transforms the mind. It transforms your subconscious. Now, we know that anger is like a fire that burns inside us. And when you're angry, you're just consumed by anger. So much so that you're unable to eat, sleep, rest or relax. So when you begin to practice mettā, you also develop other mental states. Report an error in the passage at 7:13 Highlight the passage at 7:13

7:45 The other mental states comes together with mettā. So you have the mental states of compassion, of joy, of happiness, of gratitude and of a forgiving heart. And because of all these positive qualities, you feel yourself uplifted with happiness and joy that are generated Report an error in the passage at 7:45 Highlight the passage at 7:45

8:05 This is not something that you have to look for. You don't have to look for it from outside. It is something that's generated inside. In fact, through mettā meditation we learned the practice on how to generate happiness and peace within ourselves, within our own minds. and Through regular and sustained practice you develop feelings of mettā and the idea is you have to develop it to such a level that they become boundless. Report an error in the passage at 8:05 Highlight the passage at 8:05

8:35 Now at first you can only succeed practicing mettā for a short duration and the practice is not very sustained and not very strong because of stray thoughts. But later on through sustained practice the mettā could actually be longer and you can also extend loving kindness beyond the Dr Victor Wee So really, I've been running Mettā Meditation on YouTube every Wednesday night. Yeah. And starting at 9pm Malaysian time. Report an error in the passage at 8:35 Highlight the passage at 8:35

9:09 So when When we do mettā, we send loving kindness first to ourselves and then to our immediate loved ones because it's easy for us to extend loving kindness to the immediate loved ones. And then if we practice mettā that way and when the mettā becomes stronger, then it becomes possible for us to really extend loving kindness. Report an error in the passage at 9:09 Highlight the passage at 9:09

9:31 To different categories of beings. There's also another one that we do that we send mettā in different directions. That is to all beings in all directions. But of course, when we first start off with meditation, we face the mental hindrances, five mental hindrances. And so this is how these hindrances prevent us from, it kind of becomes obstacles for practice. Report an error in the passage at 9:31 Highlight the passage at 9:31

9:55 But we also learn how to deal with our hindrances, the mental hindrances. Report an error in the passage at 9:55 Highlight the passage at 9:55

10:02 Now, I'm not sure what is best for this session, whether for the meditation session we're going to have half an hour of that. Should I just be silent and let people practice the meditation that they're used to? Or would you rather have me give very short instructions so that then we go stage by stage? I do not know what is best, but maybe you can make some commands and Gloria, you can give me the feedback later on. Report an error in the passage at 10:02 Highlight the passage at 10:02

10:28 Now How do you do mettā meditation? Mettā meditation is basically making loving wishes within your mind. Sometimes you make the wishes in terms of some verbalization. You verbalize inside your mind. But the words itself is not mettā. The words is a trigger for mettā. You want to arise the loving feelings within your heart. And that is why, you know, you you verbalize the wish of living kindness as as the analogy says that you have a finger pointing to the moon please don't mistake the finger for the moon you know the wishes that we make matter wishes that we make it's really that the finger pointing towards the moon and we just want to generate the loving kindness within ourselves and um of course you want uh to make these wishes so that the matter could be sustained and not be sidetracked by many things you could have a wandering mind that's that occurs very often sleepy mind irritated mind and all the hindrances will come now you know that many people go through life through the eyeglasses of misery and so they carry with them the mental tendencies and habits of unhappiness and as a result they will go through life experiencing So according to this meditative A person who practices this meditation will gain happiness in many ways. The Buddha has given, enumerated a few benefits that we get. Report an error in the passage at 10:28 Highlight the passage at 10:28

12:27 For instance, you have a good and peaceful sleep. You'll be loved by human beings as well as non-human beings. And you won't be harmed by fire, poison or weapons. Report an error in the passage at 12:27 Highlight the passage at 12:27

12:40 But later on, I'll talk about some research that has been done on practitioners of mettā meditation. And you can see that it brings us a lot of benefit. And this should act as a big incentive for people to take up the practice of mettā. Besides giving us a serene face and improve your complexion, if you want to be more radiant, certainly the practice of mettā is a practice that can generate that kind of glow. Report an error in the passage at 12:40 Highlight the passage at 12:40

13:05 glow Report an error in the passage at 13:05 Highlight the passage at 13:05

13:09 So to start off with our mettā meditation, we need to prepare our mind, making sure that the mind during the practice of mettā meditation is not tainted with negative thoughts. So firstly, we need to free the mind from all forms of hostility. For instance, like anger, enmity, hatred, anger, the anger. Report an error in the passage at 13:09 Highlight the passage at 13:09

13:35 So we free our mind from anger. And sometimes the anger could be from others, but sometimes also within ourselves, feeling the irritation within ourselves. So we just put aside our mind. If there is any thoughts of anger, just put that aside. Second is that our mind needs to be free from fear, worries and anxieties. Report an error in the passage at 13:35 Highlight the passage at 13:35

13:58 So we need to learn how to let go of this baggage and burden that we sometimes carry along with us. So when we let go of fear, worries, anxieties, it gives us a sense of relief. So no anger, no fear, no worries. Report an error in the passage at 13:58 Highlight the passage at 13:58

14:16 And the third one is that of physical well-being. If you are not suffering from any physical pain, then you are indeed blessed because you are having good health and that is a great blessing. So when one is free from hostility, free from Mental and physical suffering, then it is easy for us to live happily and also for us to proceed our mental meditation without being disturbed. Report an error in the passage at 14:16 Highlight the passage at 14:16

14:45 In mental meditation, you bring up this feeling of love and kindness in your mind in a sustained manner by directing your loving kindness to yourself and others. And this is based on the sincere wish for the well-being of other beings. all right Report an error in the passage at 14:45 Highlight the passage at 14:45

15:04 Now, of course, there are many techniques on how to do mettā. Ajahn Brahm has a special technique and he uses the imagery of a kitten in order to start off his loving-kindness meditation. So it might be something that you're very fond of and just the thought of the image of even like a kitten will make his heart open up because Ajahn Brahm just loves cats, especially kittens. Report an error in the passage at 15:04 Highlight the passage at 15:04

15:33 And the kittens are like, almost like the way you light a flame, right? You make yourself a little, maybe a little piece of paper, or, you know, in order to feed a flame. So the kitten is a starting point for the matter, yeah? So he will visualize a little kitten that's abandoned, hungry, and afraid, and maybe thinking about this kitten having its bones sticking out from its thin, starving body, and he doesn't want to see this. Report an error in the passage at 15:33 Highlight the passage at 15:33

16:01 Poor kitten die a lonely and terrified death. So he will feel the flood of compassion in his heart as he cares for little kitten and trying to melt the apprehension that the kitten has with the matter that flows from his eyes. And he will imagine that he picks up the little kitten, bring the kitten to his chest. Report an error in the passage at 16:01 Highlight the passage at 16:01

16:22 Kitten is probably very cold. It could be sometime during winter. Removing the cold from the body of the kitten so that the kitten can feel the softness of its embrace. And so he uses his imagination to paint a picture, you know. So this is how Ajahn Brahm practices matter. And in fact, in some of these... Report an error in the passage at 16:22 Highlight the passage at 16:22

16:47 Meditation retreat, he will use this method of using a kitten. But again, there are other methods as well that you can make use of. I use a different method. The method that I use, I think many of you have heard of the song that is sung by Emi. Have you heard? The Mettā song is very widely played everywhere. The first, this comes from... Report an error in the passage at 16:47 Highlight the passage at 16:47

17:13 Some kind of a chant. It says, And the first group of wishes, there are four wishes, which says that may I be free from harm and danger, may I be free from mental suffering, may I be free from physical suffering, and may I be well and happy. So the first group of wishes, these four wishes, is for oneself. This is really in order to neutralize The feelings, sometimes our mind is not completely settled in. There might be some kind of irritation and all that. So when we start chanting this mantra, it's basically sending loving kindness so that we relax ourselves and we can experience a feeling of love and kindness within ourselves. Report an error in the passage at 17:13 Highlight the passage at 17:13

17:59 And after that, you transform yourself into a vessel of loving kindness. And then from there, you can begin to send loving kindness to others. The chant goes, So it's sending loving kindness to others now. After sending these four wishes of love to yourself, you send it to others. So I use a version of this for my mettā meditation. So again, you can use different methods, but you use the method that works best on you. Report an error in the passage at 17:59 Highlight the passage at 17:59

18:29 So maybe... so maybe. Report an error in the passage at 18:29 Highlight the passage at 18:29

18:36 One of the ways that we can actually get the mind to settle down is to be aware of our breathing. And after that, the breathing is just to make our mind settle down that we can do at the start of our meditation. And you make yourself feel comfortable and make yourself contented because there is nothing else that you require right now except to dedicate yourself to the practice of loving kindness. Report an error in the passage at 18:36 Highlight the passage at 18:36

19:06 Just tell yourself, I'm just making myself completely contented. I'm just going to allocate about half an hour to the practice of loving kindness meditation. And when you practice loving kindness, you bring in your mind's eye the people to whom you like to share your thoughts of loving kindness tonight. Report an error in the passage at 19:06 Highlight the passage at 19:06

19:26 Gloria, is there any indications what people prefer? So I'm going to ask now. If you prefer a short instruction, please raise your hand. Report an error in the passage at 19:26 Highlight the passage at 19:26

19:42 Okay. Okay. I think most people, yeah, I think most people prefer having short instructions. So I think we can, you know, you can just do it with some instruction. Okay. We'll do like with some instruction, like the way I normally do every week. That's good. All right. So yeah, so we can do that. I think Dr Wee, sort of a guided meditation would be preferred. Yeah, okay. Really, in the normal practice, we have four wishes. Report an error in the passage at 19:42 Highlight the passage at 19:42

20:13 But I know that you're doing this method for the first time. Four wishes is too plenty. It's too many wishes. And it's hard to handle. But what I could suggest is you can make use of the last wish. The last wish, may I be well and happy. Now... when you send loving kindness first you send loving kindness to yourself please don't feel guilty when you send loving kindness because if your mind is not settled your mind is agitated you're filled with irritation how could you send loving kindness to others so the first group of wishes is to be sent to yourself in order to neutralize to make yourself calm peaceful and comfortable and after that that serves as a basis for us to begin to think about The others who we like to send loving kindness to. And today we will send loving kindness to your loved ones. Should not be that difficult. Report an error in the passage at 20:13 Highlight the passage at 20:13

21:04 You can think in terms of your spouse, your children. And after that we send loving kindness to all beings. Sometimes we also send loving kindness to our mentors and to our parents as well. Maybe the first group is to the people who actually made a difference in your life. Report an error in the passage at 21:04 Highlight the passage at 21:04

21:37 loved ones and then we end by sending loving-kindness in six different directions that is in the forward direction to all beings in the forward direction you can imagine that there's so many beings in front of us right forward you can just And to the right, in the rightward direction, backward direction, leftward direction. So you're just surrounding yourself with beings. You're sending loving kindness to them. Report an error in the passage at 21:37 Highlight the passage at 21:37

22:01 And also above and below. So six different directions. This is a shortcut. Within the sūtra, it talks about 12, I think 12 different directions. I think six is something that we can handle. All right. So if you're ready right now, I will just sound the bell. We will do, we watch our breath. in order to make ourselves uh to bring our our mindfulness uh to center our mindfulness and then uh then we will proceed on to this the smile practice the practice of smile is our bodies is me is filled with with with with cells and the cells are living cells how many times do you send love and kindness to the cells that make up your body So we will send loving kindness to different parts of our organs because when we can feel that part of the body, that is not only the body, that is also the mind because the feeling part is also the mind. Report an error in the passage at 22:01 Highlight the passage at 22:01

23:00 And it is something tactile. So if you can feel the sensations, then right now you are here. Your mind is not wandering somewhere else. And it's also a way of relaxing yourself inside. And then we will proceed on to the practice of loving kindness. Alright? So I'll just sound the bell. Report an error in the passage at 23:00 Highlight the passage at 23:00

23:38 So make our minds peaceful right now. Putting aside thoughts of anger or frustration. Just make your mind feel comfortable. Bring a sense of contentment to yourself. Really there's nothing else that you require right now. Except to dedicate yourself to the practice of love and kindness. Report an error in the passage at 23:38 Highlight the passage at 23:38

24:08 Take a few deep breaths. And as you do. You feel yourself becoming more and more relaxed. Put Report an error in the passage at 24:08 Highlight the passage at 24:08

24:44 a little smile in your heart and on your face because a smile is connected with relaxation, with kindness, with love. We Report an error in the passage at 24:44 Highlight the passage at 24:44

25:03 shall proceed with the practice of the inner smile. This is a traditional meditation practice to enhance health and well-being. Bring up your inner smile. They're disconnected with the radiation of peace, happiness, friendliness and relaxation. So Report an error in the passage at 25:03 Highlight the passage at 25:03

25:30 can you be aware of your crown right at the top of your head? Can you feel maybe the scalp area? Some tingling sensations maybe? And put a smile on your crown. Let your crown smile. Can you feel the top of your head smiling? Report an error in the passage at 25:30 Highlight the passage at 25:30

25:56 Relaxing. Report an error in the passage at 25:56 Highlight the passage at 25:56

26:06 Now just be aware of your forehead. Report an error in the passage at 26:06 Highlight the passage at 26:06

26:11 Can you feel your forehead right now? Some sensations there? Report an error in the passage at 26:11 Highlight the passage at 26:11

26:18 Bring a smile to your forehead. Let your forehead smile and relax. Report an error in the passage at 26:18 Highlight the passage at 26:18

26:32 Now just a spot between your eyebrows. Can you identify this spot right now between your eyebrows? Bring your smiling energy to this spot. Just smile between your eyebrows. Report an error in the passage at 26:32 Highlight the passage at 26:32

26:50 Do you feel relaxed? Now moving to your eyes. Especially when we spend so much time using our eyes to do so many things. Report an error in the passage at 26:50 Highlight the passage at 26:50

27:03 Put smiles in your eyes. So your eyes become smiling eyes. Relax your eyes. Smile. Now bring the smile down your cheeks and Report an error in the passage at 27:03 Highlight the passage at 27:03

27:23 down your throat, your neck. Report an error in the passage at 27:23 Highlight the passage at 27:23

27:29 At the base of your neck is your thyroid gland. Put a smile at the base of your neck, blessing your thyroid gland, good health, happiness. Can Report an error in the passage at 27:29 Highlight the passage at 27:29

27:45 you feel your neck relaxing? Report an error in the passage at 27:45 Highlight the passage at 27:45

27:55 Now moving down to your chest area, to your heart, the seat of your emotions. Put a smile on your heart. Let your heart open up, relax your heart. Let go of the tensions stored in your heart. Report an error in the passage at 27:55 Highlight the passage at 27:55

28:20 A smile for your heart. Report an error in the passage at 28:20 Highlight the passage at 28:20

28:29 Is your heart smiling now? And Report an error in the passage at 28:29 Highlight the passage at 28:29

28:38 now to your lungs. A smile for your lungs. Feel your lungs breathe in easily. And gratitude to your heart and lungs for keeping you alive from day to day, from moment to moment. Report an error in the passage at 28:38 Highlight the passage at 28:38

29:02 Your heart is smiling now. Report an error in the passage at 29:02 Highlight the passage at 29:02

29:10 Now to your solar plexus. And that's just below the breastbone. This is almost like another heart. It's a seat of emotions as well. But your solar plexus feels negative emotions when you're filled with fear, anxiety, anger. And this is the part that really gets tensed up. And sometimes it gets so tense that it affects the other organs around the solar plexus, including your stomach. Report an error in the passage at 29:10 Highlight the passage at 29:10

29:39 Your stomach even feels cramped when you're filled with fear. So now put a smile on your solar plexus, relaxing your solar plexus. Report an error in the passage at 29:39 Highlight the passage at 29:39

29:52 Make the solar plexus happy. Report an error in the passage at 29:52 Highlight the passage at 29:52

30:01 Your solar plexus will also be linked up with some organs around your mid part of your body. Now on the right side will be your liver. Put a smile on your liver. It's just below your rib cage. On your right side, a smile for your liver. Just bless your liver with love and kindness. Your liver helps to clear the body from toxic substances. Soften your liver with a smile and a wish that may the liver be healthy. Report an error in the passage at 30:01 Highlight the passage at 30:01

30:42 Kindness for your liver. Report an error in the passage at 30:42 Highlight the passage at 30:42

30:48 And now moving towards the back. To the back will be your kidneys. Just below your ribcage on both sides of the spine. Now direct your smile to your kidneys. The kidneys that filters the blood and removes the waste. Just relax and smile. Feeling of love and kindness for your kidneys. And Report an error in the passage at 30:48 Highlight the passage at 30:48

31:19 now to the left side of the body, just lower in the lower rib cage will be your spleen. What the spleen does is to fight germs in the blood, controls the level of blood cells and filters the blood. A smile and blessings. Thanks for your spleen. Oh spleen, you have worked so hard for me to keep me healthy, to keep me functioning from day to day. I'd like to bless you with love and kindness. Report an error in the passage at 31:19 Highlight the passage at 31:19

31:50 Spleen, may you be well. Report an error in the passage at 31:50 Highlight the passage at 31:50

32:00 And just below the spleen will be your pancreas. Your pancreas helps you to digest your food, transforming your sugar from your food into energy. Smile at your pancreas. Thank you, pancreas, for your work to keep me well. May you function smoothly. Report an error in the passage at 32:00 Highlight the passage at 32:00

32:29 And now to your digestive system, your stomach, your intestines. And they work together with the other organs to help you absorb nutrition from your food for your body. Send blessings to your stomach and intestines. Put a smile. Just smile. Smile. Blessings of love and kindness. Report an error in the passage at 32:29 Highlight the passage at 32:29

32:54 To your stomach and intestines. Report an error in the passage at 32:54 Highlight the passage at 32:54

33:01 Now for the urinary tract and bladder. It's also part of a system of the body as well. Your smiling energy for your urinary tract and bladder. And for the males, the posturate gland. The females, the ovaries and uterus. Report an error in the passage at 33:01 Highlight the passage at 33:01

33:23 So now you have sent the important organs in your body with love and kindness. And you would also feel relaxed. So now let us direct our attention back to the breath. Report an error in the passage at 33:23 Highlight the passage at 33:23

33:38 Be more mindful of the breath. The breath, we breathe in all the time. Report an error in the passage at 33:38 Highlight the passage at 33:38

33:50 So we wash the breath with alertness, but with a sense of relaxation. Almost like the way you would sit at a beach watching the waves come and go. You just watch the waves as they come, as they go. Report an error in the passage at 33:50 Highlight the passage at 33:50

· · · silence, 1 minute

34:45 The breath has a way of anchoring our mindfulness. Sometimes the mind will stray away, but when that happens, that's okay. Just tell yourself it's okay. It's natural. The mind likes to stray away. Just be aware when your mind has strayed away and gently bring the mind back to the breath. And you keep on doing that. Report an error in the passage at 34:45 Highlight the passage at 34:45

35:08 When you keep on doing that, you strengthen your mindfulness. It's like going to the gym when you make use of the dumbbell to strengthen your muscles. Every time when you are aware that the mind has strayed away and when you bring it back again, you're actually strengthening your mindfulness. You're building the muscles of your mindfulness. Report an error in the passage at 35:08 Highlight the passage at 35:08

35:42 Now let us watch our breath in another way. As you breathe in, just calm yourself. And as you breathe out, you smile in your heart and relax. So breathing in, you calm yourself. Breathing out, you make yourself peaceful and smile in your heart. And Report an error in the passage at 35:42 Highlight the passage at 35:42

· · · silence, 1 minute

37:12 now let's make a wish of love and kindness first to ourselves because we like to transform ourselves into a vessel of love and kindness. If there is tension, unhappiness in ourselves, it's not that easy for us to send love and kindness to others. Report an error in the passage at 37:12 Highlight the passage at 37:12

37:33 So, with a smile in the heart, you just make a wish. May my heart be peaceful and free. May my heart be peaceful and free. Report an error in the passage at 37:33 Highlight the passage at 37:33

37:55 Make these wishes soft in your mind. It is as if you're hearing the wish from inside you. The important thing is this wish will bring up the feelings of relaxation, love and kindness. It's not the wish per se. But it's the feeling of love and kindness that arises within. May my heart be peaceful and free. May Report an error in the passage at 37:55 Highlight the passage at 37:55

38:38 my mind be happy. May my mind be happy. Report an error in the passage at 38:38 Highlight the passage at 38:38

38:49 Feel relaxation in the mind. A happy mind. May Report an error in the passage at 38:49 Highlight the passage at 38:49

39:04 my body be healthy. May my body be healthy. And Report an error in the passage at 39:04 Highlight the passage at 39:04

39:16 have a sense of good health. May my body be healthy. May I be well and happy. A wish that may I be well and happy. Report an error in the passage at 39:16 Highlight the passage at 39:16

39:37 Relaxing ourselves again and may we transform ourselves into a vessel of loving kindness. May my heart be peaceful and free. May Report an error in the passage at 39:37 Highlight the passage at 39:37

40:03 my mind be happy. May Report an error in the passage at 40:03 Highlight the passage at 40:03

40:11 my body be healthy. Report an error in the passage at 40:11 Highlight the passage at 40:11

40:18 May I be well and happy, putting Report an error in the passage at 40:18 Highlight the passage at 40:18

40:26 a smile in our heart, making the mind gentle, soft. After Report an error in the passage at 40:26 Highlight the passage at 40:26

40:39 making wishes of love and kindness to ourselves, let us think about the people, the mentors of our life, the people who have made a big difference in our life. It could be our parents, our mentors, or our teachers. Some of them might be here in this world. Some might not be here anymore. But wherever they are, you make a wish wherever you are. May you be well and happy. Report an error in the passage at 40:39 Highlight the passage at 40:39

41:12 Thank you so much for all that you have given to me. My heart is filled with so much gratitude. Make a wish. May your heart, may you be well and happy. Report an error in the passage at 41:12 Highlight the passage at 41:12

41:31 So all the people who have made a difference in your life, Who has made you into what you are right now. Wherever they are. Just wishes of love and kindness to them. Wishes that may you be well. May you be happy wherever you are. You Report an error in the passage at 41:31 Highlight the passage at 41:31

· · · silence, 1 minute

42:25 can send your love and kindness to them in a group. Or even one by one. You could almost recall them. It is almost that they are sitting in front of you. And if you only would stretch your hand you would be able to touch them. And you say thank you so much. For all that you have done and given to me, the sacrifices that you have made for me, thank you so much. May I wish you good health. Report an error in the passage at 42:25 Highlight the passage at 42:25

42:52 May you be well. May you be happy. And you have a sense that the person to whom you're sending love and kindness is feeling so relaxed. Report an error in the passage at 42:52 Highlight the passage at 42:52

43:03 And they have a good mind. They have a good, happy mind. And you feel the joy and happiness of sending love and kindness to them. Just try to recall the people who have made a difference in your life through their kindly actions, through their instructions, through their good-heartedness. Report an error in the passage at 43:03 Highlight the passage at 43:03

43:47 So now let us send our thoughts of loving kindness to another group of people. This time, it is to our loved ones, our immediate family members. You can send loving kindness to your spouse, to your children, to your grandchildren. Report an error in the passage at 43:47 Highlight the passage at 43:47

44:08 And if you do not have an immediate family of your own, then maybe to your siblings, brothers, sisters, nephews and nieces, you can send loving kindness to them as a group or one by one, almost like blessing them with love and kindness. You can almost like see their faces in your mind as you make these wishes. May you be well, may you be happy, may you be healthy. Report an error in the passage at 44:08 Highlight the passage at 44:08

44:36 So Report an error in the passage at 44:36 Highlight the passage at 44:36

44:43 just go through your mind one by one. The people of your immediate family members, touch them with love and kindness. The genuine kindness that springs from your heart. Report an error in the passage at 44:43 Highlight the passage at 44:43

· · · silence, 3 minutes

47:45 Also sending loving kindness to your friends, your good friends, those who support you, those who offer you counsel. Report an error in the passage at 47:45 Highlight the passage at 47:45

47:57 Send loving kindness to them. Report an error in the passage at 47:57 Highlight the passage at 47:57

48:11 Now let us imagine that the beings of this world are gathered around us and they have all assumed a human form. So there are beings in every direction. Let us now send our wishes of love and kindness to all the beings in the forward direction. Report an error in the passage at 48:11 Highlight the passage at 48:11

48:31 Beings in the forward direction, may your heart be peaceful and free. May you be well, may you be happy. To all the beings in the forward direction, may you be well, may you be happy. Beings Report an error in the passage at 48:31 Highlight the passage at 48:31

49:05 in the right direction. weird direction Report an error in the passage at 49:05 Highlight the passage at 49:05

49:25 beings in the backward direction Beings Report an error in the passage at 49:25 Highlight the passage at 49:25

49:58 in the upward direction Report an error in the passage at 49:58 Highlight the passage at 49:58

50:25 and Report an error in the passage at 50:25 Highlight the passage at 50:25

50:32 beings in the downward direction. Report an error in the passage at 50:32 Highlight the passage at 50:32

51:00 Sending love and kindness in different directions throughout the world. Wishes to all beings in all different directions. May Report an error in the passage at 51:00 Highlight the passage at 51:00

· · · silence, 1 minute

51:44 suffering ones be suffering free and the fear-struck fearless be. Beans in the upward direction Report an error in the passage at 51:44 Highlight the passage at 51:44

· · · silence, 1 minute

51:51 May the grieving shed all grief, and may all beings find relief. May all beings share in this merit that we have generated. May this merit help to bring them good health, happiness and peace. May beings inhabiting space and earth, give us and our gods the mighty power to share in this merit of ours, and may they all protect the Buddha Satsang. Report an error in the passage at 51:51 Highlight the passage at 51:51

52:48 Well, that is all matter. Report an error in the passage at 52:48 Highlight the passage at 52:48