Chanting as Part of the Practice

0:00 I'm not really here as an academic, but more as a Samatha teacher who likes chanting. So what I'm going to do initially is introduce a chant which I've kind of composed, which concerns... I'll just share screen for some... Where's it gone? Right, so it's primarily on the four Brahmaviharas of mettā, loving kindness, goodwill. Report an error in the passage at 0:00 Highlight the passage at 0:00

0:29 Kindfulness, I know Brahmachan Brahm uses that term. Karuṇā, compassion. Muditā, empathetic or appreciative joy. And dupekha, ecbit. And kind of guided my past teacher Lance Cousins. There's a suggestion that you can center these at different places in the body. So for loving kindness, a kind of solar plexus, a kind of Around here, where often energy comes from. For compassion, the heart center. Report an error in the passage at 0:29 Highlight the passage at 0:29

1:06 For empathetic joy, muditā, a kind of throat area. And for equanimity, the kind of top of your head or just a little bit above it, say. So in the chant, which I'm going to introduce, when you're, say, chanting mettā, focus on the solar plexus, chanting karuṇā, compassion. Focus on the heart center, muditā, empathetic joy, throat center, and upekkhā, top of the head. And I then also introduce the seven factors of awakening, or seven factors of enlightenment, the bojangas, which are sati, mindfulness, dhammawicayo, investigation of state, virya, vigor, energy, pīti, joy, pasadhi, Tranquility. Report an error in the passage at 1:06 Highlight the passage at 1:06

2:00 tranquility, samādhi concentration and upekkhā equanimity. Now, the chant has an interesting little rhythm, which is the first bit of the chant I picked up, which I think is from the Bodhi Puja in Sri Lanka. I'll just chant this one verse highlighted at the top to show you the rhythm. Report an error in the passage at 2:00 Highlight the passage at 2:00

2:25 [chanting]

3:01 Maumhung Samhain Maumhung Samhain Maumhung Samhain Maumhung So, to the chant itself. The one I've just chanted, the second verse here, but before it I've put in a verse rearranged to that rhythm. Report an error in the passage at 3:01 Highlight the passage at 3:01

3:27 Third verse introduces the four Brahminiharas. I'll just do the chant for that. So it's... Mettā, Mettā, Mettā, Bawana, Karuṇā, Karuṇā, Karuṇā. Report an error in the passage at 3:27 Highlight the passage at 3:27

3:56 buddhita buddhita buddhita bhavana upekkhā upekkhā We'll be gone. Report an error in the passage at 3:56 Highlight the passage at 3:56

4:16 Bhavana just means cultivation or development of the relevant quality. And then the verses replace the Bhavana with being the four brahma-giharas. Sorry, practice of awakening. Report an error in the passage at 4:16 Highlight the passage at 4:16

4:38 You see the beginning of the next line. Report an error in the passage at 4:38 Highlight the passage at 4:38

4:43 So that's with sati, with mindfulness. And then you see the highlighted ones in the following verses. Right. Might seem a little complicated, but there's lots of repetitions in it, and it's the same rhythm goes through it. So I'll tell you what I'll do. I'll just do the whole thing. And just listen mindfully and then I shall encourage you to have a go yourself. I used to think of chanting as just a preliminary before you get to the real meditation. Report an error in the passage at 4:43 Highlight the passage at 4:43

5:23 But I find that certain chants actually develop, already develop some of the qualities of meditation and helps you go into the practice at a kind of deeper or higher level. so not more Report an error in the passage at 5:23 Highlight the passage at 5:23

5:41 [chanting]

6:26 Bhutang, Bhutang, Vandeya, Dhamman, Dhamman, Dhamman. Report an error in the passage at 6:26 Highlight the passage at 6:26

6:52 one day Buddha dhamma sangham one day mettā Report an error in the passage at 6:52 Highlight the passage at 6:52

· · · silence, 1 minute

8:10 Muditā, muditā, muditā, sasatika. Report an error in the passage at 8:10 Highlight the passage at 8:10

8:43 Karuṇā, Karuṇā, Karuṇā Report an error in the passage at 8:43 Highlight the passage at 8:43

8:51 Muditā Muditā Muditā Savicaya Upaka Rupaka Upaka Savicaya Report an error in the passage at 8:51 Highlight the passage at 8:51

9:27 Karuṇā, Karuṇā, Saviriya, Muditā, Muditā, Muditā, Savicaya, Viriya. Report an error in the passage at 9:27 Highlight the passage at 9:27

10:10 Karana, karana, karana sapitika muditā, muditā, muditā sapitika upekkhā, upekkhā, upekkhā. Report an error in the passage at 10:10 Highlight the passage at 10:10

11:13 muditā muditā sapasadika upekkhā upekkhā upekkhā sapasadika Mettā, Mettā, Mettā, Satsamādhikā. Report an error in the passage at 11:13 Highlight the passage at 11:13

11:46 Karuṇā, karuṇā, karuṇā, sasamadika, muditā, muditā, muditā, sasamadika, upekkhā, upekkhā, upekkhā. TACO SOSOMO DICO Meto, meto, metosa. Report an error in the passage at 11:46 Highlight the passage at 11:46

12:46 Tom, Boody Tom, suck up that cum. Whoop-peck-ho, whoop-peck-ho, whoop-peck-ho. Report an error in the passage at 12:46 Highlight the passage at 12:46

13:07 S-O-U-P-K Report an error in the passage at 13:07 Highlight the passage at 13:07

13:21 Before we have a go at it together, I really love chanting. You might be able to tell. I found it very good. You can get the mind concentrated. You need to be mindful. Don't chant the wrong word at the wrong time. It can develop good energy, joy. It can disperse the hindrances. So it develops a good psychological space in which to then sit for your main practice, a breathing practice, which is my practice. Report an error in the passage at 13:21 Highlight the passage at 13:21

14:01 Chanting needs to be done accurately. But for me, the most important thing is enjoying doing it. And you need to find a tone of chanting it that helps reverberations go through your body. Report an error in the passage at 14:01 Highlight the passage at 14:01

14:20 So I need to chant. Don't just chant it for also from the chest and even the stomach area. So you get those kind of reverberations going through the body, which has a relaxing effect as well. I believe I've read a little bit recently about the vagus nerve, which is a. The longest nerve in the body and things like humming and singing and that kind of chanting have a good effect on it. So, where's it gone? Report an error in the passage at 14:20 Highlight the passage at 14:20

14:54 Is that kind of big enough? Hopefully. Okay, right. Righty-ho. So, one thing I will mention, I always pause between verses because I find this chant makes your mouth water. Report an error in the passage at 14:54 Highlight the passage at 14:54

15:18 Whatever. Report an error in the passage at 15:18 Highlight the passage at 15:18

15:22 [chanting]

15:42 arahatto arahatto arahatto na'mo Report an error in the passage at 15:42 Highlight the passage at 15:42

15:53 [chanting]

16:15 Dhamma Dhamma Dhamma Vande Report an error in the passage at 16:15 Highlight the passage at 16:15

16:26 [chanting]

16:45 Mettā Mettā Mettā Report an error in the passage at 16:45 Highlight the passage at 16:45

17:08 Bodhita Bodhita Pekka Report an error in the passage at 17:08 Highlight the passage at 17:08

17:22 Pekka Report an error in the passage at 17:22 Highlight the passage at 17:22

17:43 Karuṇā, Karuṇā Report an error in the passage at 17:43 Highlight the passage at 17:43

17:51 Muditā, muditā, muditā, satsatika, upekkhā, upekkhā, upekkhā, satsatika. Report an error in the passage at 17:51 Highlight the passage at 17:51

18:15 mettā mettā mettā savitaya karuṇā karuṇā karuṇā Report an error in the passage at 18:15 Highlight the passage at 18:15

18:36 Muditā, Muditha, Muditā, Savicaya. Report an error in the passage at 18:36 Highlight the passage at 18:36

19:06 Karuṇā, Karuṇā, Karuṇā, Saviria, Muditā, Muditā, Muditā, Saviria, Upekkhā, Upekkhā. Report an error in the passage at 19:06 Highlight the passage at 19:06

19:40 mettā mettā mettā sapitika karana karana karana sapitika muditā Muditā, muditā, sapitika, upekkhā, upekkhā, peka, sapitika. Report an error in the passage at 19:40 Highlight the passage at 19:40

20:22 Meta... Meta... Meta... Report an error in the passage at 20:22 Highlight the passage at 20:22

20:33 Karana, karana, karana, sapasadika, muditā, muditā, muditā, sapasadika, upekkhā, upekkhā. Oh, thank God. Report an error in the passage at 20:33 Highlight the passage at 20:33

21:08 Mettā, mettā, mettā sa samādhi ka, karuṇā, karuṇā, karuṇā. Satsamanika Muditā Muditā Muditā Report an error in the passage at 21:08 Highlight the passage at 21:08

21:43 Upika, upika, upika, sasamanika. Meto, meto, meto. Upekkhā karuṇā, karuṇā, karuṇā. so O Pekka buddhita muddhita muddhita so O Pekka O Pekka Report an error in the passage at 21:43 Highlight the passage at 21:43

22:43 God. If you now close your eyes, just bring to mind these qualities. So first of all, brahmi vihara of equanimity, then Report an error in the passage at 22:43 Highlight the passage at 22:43

23:03 empathetic joy, happiness at the happiness of others, compassion. Report an error in the passage at 23:03 Highlight the passage at 23:03

23:14 Unloving kindness. Then the seven factors of awakening. Mindfulness. Report an error in the passage at 23:14 Highlight the passage at 23:14

23:25 Investigation. Vigor. Joy. Report an error in the passage at 23:25 Highlight the passage at 23:25

23:37 Tranquility. Stillness. Report an error in the passage at 23:37 Highlight the passage at 23:37

23:44 Concentration on mental unification. And equanimity. Complete balance of mind. Report an error in the passage at 23:44 Highlight the passage at 23:44

24:12 As with any chant, it takes a bit of learning. You need to read it, and then gradually you can do bits of it without reading, and then you can do it with your eyes closed. Once you can do it with your eyes closed, you can put more kind of heart into it. And from the end of the chant, you can go straight into a sit, if you wish. Report an error in the passage at 24:12 Highlight the passage at 24:12

24:36 So that's one of the things I wanted to introduce. Second thing is a kind of practice. I call it expanding your apparent edges. Report an error in the passage at 24:36 Highlight the passage at 24:36

24:55 There's a physical body and then there's a body as you feel it from the inside. And you may have noticed that when you're feeling tired or angry or irritated, you kind of psychologically shrink. Report an error in the passage at 24:55 Highlight the passage at 24:55

25:12 You become smaller psychologically. And when you're in a... More calm, joyful, kindly states. You kind of open out more. The other thing is, just in everyday life, you're walking with a walking stick, going down a hill. In effect, the end of the stick becomes part of the end of your body. You expand into what you're using. So there's a sense in which... Report an error in the passage at 25:12 Highlight the passage at 25:12

25:50 The edge of your body, even in everyday life, is expandable to a certain extent. And if you're driving your car into a car parking space, the wing of your car, in effect, becomes your edge. It feels like it is. So, you know, anyway, so this is if you just sit up straight with your eyes closed. Report an error in the passage at 25:50 Highlight the passage at 25:50

26:15 So this is a kind of body scan, but it's a bit more than a body scan. Report an error in the passage at 26:15 Highlight the passage at 26:15

26:25 First of all, pay attention to the feelings in your forehead. Left, middle and right of your forehead. Just noticing how it feels around there. Fairly subtle sensations probably. Report an error in the passage at 26:25 Highlight the passage at 26:25

26:52 And then notice how it feels around your right eye and left eye. Report an error in the passage at 26:52 Highlight the passage at 26:52

27:05 in between in your nose sorry your right cheek and left cheek and Report an error in the passage at 27:05 Highlight the passage at 27:05

27:18 in between in your nose underneath your nose round Report an error in the passage at 27:18 Highlight the passage at 27:18

27:29 the corners of your mouth what are the sides of that and underneath your mouth just get a general sense of what the front of your face feels like and Report an error in the passage at 27:29 Highlight the passage at 27:29

27:52 then the front of your neck and Report an error in the passage at 27:52 Highlight the passage at 27:52

28:00 just the top of your body but then run your attention around the front facing bit of your right arm and Report an error in the passage at 28:00 Highlight the passage at 28:00

28:15 your left arm come Report an error in the passage at 28:15 Highlight the passage at 28:15

28:23 back up to the top of the body and gradually move your attention back and forth down the levels of your body starting at the top say Report an error in the passage at 28:23 Highlight the passage at 28:23

28:42 body I mean your trunk and Report an error in the passage at 28:42 Highlight the passage at 28:42

29:06 then run your attention down the bits of your legs facing forward if you're sitting in the chair it's your lower legs the Report an error in the passage at 29:06 Highlight the passage at 29:06

29:19 front part of your legs and Report an error in the passage at 29:19 Highlight the passage at 29:19

29:27 then just get a general sense of that front facing bits of your body and then just think of all of that relaxing Report an error in the passage at 29:27 Highlight the passage at 29:27

29:45 Softening. Think Report an error in the passage at 29:45 Highlight the passage at 29:45

29:50 of your mental hold on that front face of your body. Loosening a bit. Then just think of it all opening out forwards a metre or two, say. Report an error in the passage at 29:50 Highlight the passage at 29:50

30:08 As if you are opening double doors from a small cramped space to a large spacious room. It Report an error in the passage at 30:08 Highlight the passage at 30:08

30:23 feels more spacious in front of you, your front bit of your body. Report an error in the passage at 30:23 Highlight the passage at 30:23

30:34 And move to the back of your body. Back of your head. How does that feel? Report an error in the passage at 30:34 Highlight the passage at 30:34

30:44 Back of the neck. Report an error in the passage at 30:44 Highlight the passage at 30:44

30:52 Top of the back. Report an error in the passage at 30:52 Highlight the passage at 30:52

30:57 And then down the back of your right arm. Report an error in the passage at 30:57 Highlight the passage at 30:57

31:06 Back of your left arm. Come Report an error in the passage at 31:06 Highlight the passage at 31:06

31:16 back up to the top of the back. And again, move slowly down the different levels of your back. Report an error in the passage at 31:16 Highlight the passage at 31:16

31:33 Maybe spend a little longer in any areas where there's a bit of tension. Report an error in the passage at 31:33 Highlight the passage at 31:33

31:51 And then the back of your legs. And Report an error in the passage at 31:51 Highlight the passage at 31:51

32:05 just think of all of that as relaxing, softening your mental hold and it kind of loosening so you can see the opening out backwards, becoming more spacious in that direction. Report an error in the passage at 32:05 Highlight the passage at 32:05

32:33 Next, your right side. So the right side of the Top of your head and Report an error in the passage at 32:33 Highlight the passage at 32:33

32:46 your cheek, right Report an error in the passage at 32:46 Highlight the passage at 32:46

32:52 side of the neck, across Report an error in the passage at 32:52 Highlight the passage at 32:52

32:58 to your right shoulder and down the right side of your right arm. And Report an error in the passage at 32:58 Highlight the passage at 32:58

33:10 then starting in your armpit, run your attention down that curved side of your trunk, the right side. And Report an error in the passage at 33:10 Highlight the passage at 33:10

33:35 the right side of your upper leg and Report an error in the passage at 33:35 Highlight the passage at 33:35

33:43 lower leg. Report an error in the passage at 33:43 Highlight the passage at 33:43

33:48 And foot. Think of all that relaxing, softening, and opening out to the right. Report an error in the passage at 33:48 Highlight the passage at 33:48

34:06 Then left side. Report an error in the passage at 34:06 Highlight the passage at 34:06

34:12 Left at the top of your head, and Report an error in the passage at 34:12 Highlight the passage at 34:12

34:18 cheek, and Report an error in the passage at 34:18 Highlight the passage at 34:18

34:24 neck. Report an error in the passage at 34:24 Highlight the passage at 34:24

34:29 Cross to your left shoulder. Down the left side of your left arm. Report an error in the passage at 34:29 Highlight the passage at 34:29

34:45 Then from underneath your left armpit. Think of how it feels down the left side of your trunk, the Report an error in the passage at 34:45 Highlight the passage at 34:45

35:04 left side of your upper leg and Report an error in the passage at 35:04 Highlight the passage at 35:04

35:11 lower leg and foot. Just Report an error in the passage at 35:11 Highlight the passage at 35:11

35:21 think of all of that relaxing, softening and opening out to the left. Report an error in the passage at 35:21 Highlight the passage at 35:21

35:34 So you've now opened out in the four directions, become more spacious all around you. from the inside more spacious inside then Report an error in the passage at 35:34 Highlight the passage at 35:34

35:48 the underside notice how the bottom of your feet feel some Report an error in the passage at 35:48 Highlight the passage at 35:48

36:01 of your leg and backside any Report an error in the passage at 36:01 Highlight the passage at 36:01

36:13 bits of your arms facing downwards under Report an error in the passage at 36:13 Highlight the passage at 36:13

36:23 your armpits face down and underneath your chin so all bits of your body facing downwards just think of all that relaxing softening and opening out downwards becoming more spacious in that way Report an error in the passage at 36:23 Highlight the passage at 36:23

37:03 notice any obvious or subtle tensions in the core of your body sensing Report an error in the passage at 37:03 Highlight the passage at 37:03

37:16 them and then think of all of those tensions draining away downwards then Report an error in the passage at 37:16 Highlight the passage at 37:16

37:35 your top side top of your feet Report an error in the passage at 37:35 Highlight the passage at 37:35

37:43 Top of your legs. Report an error in the passage at 37:43 Highlight the passage at 37:43

37:49 Bits of your arms, say forearms facing upwards. Report an error in the passage at 37:49 Highlight the passage at 37:49

37:59 Top of your shoulders. Report an error in the passage at 37:59 Highlight the passage at 37:59

38:05 Top of your head. Just Report an error in the passage at 38:05 Highlight the passage at 38:05

38:13 think of all of those bits of your body facing upwards. Relaxing, softening, and opening out upwards towards, Report an error in the passage at 38:13 Highlight the passage at 38:13

38:31 let's say, the heavenly levels. Report an error in the passage at 38:31 Highlight the passage at 38:31

38:39 Bring to mind what it feels like In a good meditation practice, any calm, perhaps joy, any of the things you associate with a good meditation practice. Report an error in the passage at 38:39 Highlight the passage at 38:39

39:00 And think of those qualities coming down into the body. Report an error in the passage at 39:00 Highlight the passage at 39:00

39:22 I mean, expanding your edges. A few things are relevant. The four brahmaviharas in the suttas are described as going in all directions. directions. Report an error in the passage at 39:22 Highlight the passage at 39:22

39:35 What else have we got? In deep, concentrative meditation, how the body feels starts to feel different. You know, your edges seem to open out or fall away. And when you get into very deep, in, let's say, in the vicinity of jhāna or whatever like that, it just becomes, feels much more spacious. Report an error in the passage at 39:35 Highlight the passage at 39:35

40:03 Any of you familiar with it? way. Report an error in the passage at 40:03 Highlight the passage at 40:03

40:05 UK TV programme Doctor Who. Time traveller. He travels around in a police box. An old-fashioned UK police box. And when you go inside, it's bigger than on the outside. It can be a bit like that in meditation. It becomes more spacious inside. Report an error in the passage at 40:05 Highlight the passage at 40:05

40:27 There's another little quote from the suttas which I quite like, where the Buddha says, In this fathom-long carcass, inside um Report an error in the passage at 40:27 Highlight the passage at 40:27

40:36 With its mind and perception, there is the world and the origin of the world and the stopping or transcending of the world and the path to that. So that's like the Four Noble Truths with world instead of dukkha suffering. And that, you know, when you wake up in the morning and your mind switches on and what have I got to do today? Report an error in the passage at 40:36 Highlight the passage at 40:36

41:00 In effect, your world is switching on, your experienced world. So there is a sense. In which the world is in your perceiving body. Obviously there's stuff outside as well, but as you perceive it, it's kind of all in here. Report an error in the passage at 41:00 Highlight the passage at 41:00

41:19 And in fact, if you're in a bad mood, your world is an irritating place. Somebody says something innocuous and you find it irritating. Or if you're in a calm and happy mood, you experience things in a different way. So there's a... Sense in which inside-outside is less definite than we normally think of it as. When you're doing breathing practice, what's external becomes internal for a while. Report an error in the passage at 41:19 Highlight the passage at 41:19

41:50 In breath, what's internal becomes external as you breathe out. In the establishment of mindfulness sutta, satipaṭṭhāna sutta, one's aim is to be aware of aspects of the body, feelings, mind, etc. Internally, Externally and both. So mindfulness of the four elements in the body, in the world, for example. Or mindfulness of mind states in oneself and other people. Report an error in the passage at 41:50 Highlight the passage at 41:50

42:23 So again, moving between internal and external. The non-self teaching, there's no, you cannot find any substantial permanent I, me. external Report an error in the passage at 42:23 Highlight the passage at 42:23

43:09 Settle on, rest on, identify with anything. Quite a nice quote I found, which said, the enlightened person has broken the eggshell of ignorance. And there is a non-Pāli sutta which says, of the enlightened person, the sky and the palm of his hand were the same to his mind. Report an error in the passage at 43:09 Highlight the passage at 43:09

43:34 And the mind of such a person is without boundaries. So, quite. Interesting, powerful, suggestive teachings. Report an error in the passage at 43:34 Highlight the passage at 43:34

43:46 So it's Report an error in the passage at 43:46 Highlight the passage at 43:46

43:51 a kind of systematic body scan with added extra. Okay. Do it before a practice or just when you're getting up, you're being bothered by something. Report an error in the passage at 43:51 Highlight the passage at 43:51

44:04 Any other thoughts or questions? Report an error in the passage at 44:04 Highlight the passage at 44:04

44:20 No. About another half hour. Is that right? About another half hour? Okay. Let me just think. teachings. Report an error in the passage at 44:20 Highlight the passage at 44:20

· · · silence, 1 minute

44:30 What you can do after having done that expanding your edges, you can bring in loving kindness. Having opened up that space, you can think in the middle of your chest or maybe solar plexus of a nice clear bubbling spring. Report an error in the passage at 44:30 Highlight the passage at 44:30

44:57 And as it bubbles up, it conveys the message, be well, be happy. Be well and happy. Well and happy. Well and happy. You can think of that message of goodwill, loving kindness pervading that space around you and pervading into you. Report an error in the passage at 44:57 Highlight the passage at 44:57

45:37 You've developed that. You can think of that space that you've expanded into enlarging to take in other people in your house or flat, whatever. Your partner. Your kids, your cat or dog, any insects or whatever, creepy crawlies, so that they're included in that sphere of taking the message of be well, be happy, be well and happy. Report an error in the passage at 45:37 Highlight the passage at 45:37

46:15 Then you can expand it to take in your neighbourhood, street your own and just around there, and your neighbours, whether Report an error in the passage at 46:15 Highlight the passage at 46:15

46:33 they're ones you like. Ones you're indifferent to or ones you don't get on with. Report an error in the passage at 46:33 Highlight the passage at 46:33

46:43 Then you can expand it to take in the rest of your village or the rest of the part of your town you're in. Report an error in the passage at 46:43 Highlight the passage at 46:43

47:01 Then the region of your country, Western Australia, the Report an error in the passage at 47:01 Highlight the passage at 47:01

47:13 whole of your country and all the many beings in it. And Report an error in the passage at 47:13 Highlight the passage at 47:13

47:23 then you can move on to other parts of the world. For those of you in Australia, move up into Southeast Asia, and Report an error in the passage at 47:23 Highlight the passage at 47:23

47:39 India, Middle East, down through Africa, back Report an error in the passage at 47:39 Highlight the passage at 47:39

47:52 up to the Mediterranean and Western Europe, Eastern Europe to Russia, down into China, Japan, from Eastern Russia over to Alaska. Report an error in the passage at 47:52 Highlight the passage at 47:52

48:17 Down through Canada, US, Mexico, then down through Central America, down through South America, Report an error in the passage at 48:17 Highlight the passage at 48:17

48:40 up across to New Zealand, and Report an error in the passage at 48:40 Highlight the passage at 48:40

48:48 then down into Antarctica, some scientists down there, and then up to the International Space Station. You can look down on the whole planet and all the many beings. Report an error in the passage at 48:48 Highlight the passage at 48:48

49:04 Human and otherwise. Report an error in the passage at 49:04 Highlight the passage at 49:04

49:12 They're all breathing, whether they're breathing air, or if they're fish, breathing water. Report an error in the passage at 49:12 Highlight the passage at 49:12

49:20 May they be truly well and happy. Well and happy. You Report an error in the passage at 49:20 Highlight the passage at 49:20

49:31 can then bring on stream compassion, because many of them won't currently be well and happy. Suffering in a variety of ways. Report an error in the passage at 49:31 Highlight the passage at 49:31

49:43 May they be free from suffering and the causes of suffering. Report an error in the passage at 49:43 Highlight the passage at 49:43

50:01 Think of compassion like rippling around the planet. Report an error in the passage at 50:01 Highlight the passage at 50:01

50:08 But some of them will be currently happy, joyful, rejoicing, doing good actions. So empathetic joy for them. And Report an error in the passage at 50:08 Highlight the passage at 50:08

50:32 then equanimity, because oneself and all beings have ups and downs, things go well, things go badly, according to a variety of conditions, including a person's karma. Report an error in the passage at 50:32 Highlight the passage at 50:32

51:00 Reflecting that all these beings are breathing, you Report an error in the passage at 51:00 Highlight the passage at 51:00

51:08 come back to your own breathing and see Report an error in the passage at 51:08 Highlight the passage at 51:08

51:19 if you can find a nice, slow, full breath. Your longest, comfortable breath without straining. Once Report an error in the passage at 51:19 Highlight the passage at 51:19

51:46 you've got that established, as you breathe in, you can think, may I be... Truly well and happy. May I be truly well and happy. Think that on both the in-breath and out-breath. On Report an error in the passage at 51:46 Highlight the passage at 51:46

· · · silence, 1 minute

52:36 the out-breath, change it to may you be truly well and happy. And Report an error in the passage at 52:36 Highlight the passage at 52:36

· · · silence, 1 minute

53:47 then breath not quite so full and just use the words truly well and happy. And Report an error in the passage at 53:47 Highlight the passage at 53:47

· · · silence, 1 minute

54:50 then a breath which is shorter than that. Just think truly well. Report an error in the passage at 54:50 Highlight the passage at 54:50

· · · silence, 2 minutes

56:32 You might try your shortest comfortable breath. Just slow and slight. Just thinking on the in and out breath. Well. Go Report an error in the passage at 56:32 Highlight the passage at 56:32

· · · silence, 2 minutes

58:45 back to the breath with truly well. Then Report an error in the passage at 58:45 Highlight the passage at 58:45

· · · silence, 1 minute

59:23 back to the longer breath with truly well and happy. And Report an error in the passage at 59:23 Highlight the passage at 59:23

· · · silence, 1 minute

1:00:11 then back to your longest comfortable with may all be truly well and happy. Report an error in the passage at 1:00:11 Highlight the passage at 1:00:11

· · · silence, 1 minute

1:01:03 And then just go back to your normal breathing. Report an error in the passage at 1:01:03 Highlight the passage at 1:01:03

1:01:11 Notice what you feel like. Report an error in the passage at 1:01:11 Highlight the passage at 1:01:11

1:01:21 Finish the practice. Report an error in the passage at 1:01:21 Highlight the passage at 1:01:21