LOVING-KINDNESS MEDITATION,
AES Sangha, New Delhi, India
APRIL 14TH, 2009.
-DENNIS LANDI
Centering Meditation
— Bell
Breathing in,
I am present in the here and now.
Breathing out,
I am happy to be here
Breathing in, Presence
Breathing out, Happiness
— Bell.
(repeat if necessary)
—————
Introduction
Today I thought I would present a Loving-kindess meditation.
First I will read a short passage, “Momma Zen” written by Karen Miller, published in the “Best Bhuddist Writing, 2007″, by Shambala Sun. I think she quickly captures the essence from whence all loving-kindness emanates…
Just so you all know what to expect, I’ll briefly outline the basic elements in a Loving-kindness meditation.
Stages of Loving-kindness meditation.
Phase 1) Loving acceptance of self by overcoming feelings of self-doubt or ill-will towards others. This technique consists of identifying four types of persons to develop Loving-kindness towards:
i) A Respected or beloved Person, perhaps a teacher
ii) Your Dearly Beloved: a family member or close friend.
iii) A Neutral Person you have no particular feeling toward, for example a shop-clerk you see every week.
iv) A Hostile Person: someone you are having difficulty with.
Phase 2) Directional Pervasion, where we systematically direct the feeling of Loving-kindness to all points of the Compass.
Phase 3) Non-specific Pervasion, where we radiate feelings of universal love.
In this process we transition from a particular attached love to an unconditioned, all-embracing quality of loving-kindness.
I will be presenting the guided meditation with the “Breathing In / Breathing Out” framework that I associate with Thich Nhat Hanh style of guided meditation and this Sangha…
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The Reading
[Begin reading story, "Momma Zen", by Karen Miller.]
— Bell
The Guided Meditation
Breathing in
In my mind I see my teacher
Breathing out
I smile with love to my teacher
Breathing in, my teacher
Breathing out, I smile
— Bell
Breathing in
In my mind I can see my parents
Breathing out
I smile and bathe my parents with loving-kindness
Breathing in, I see my parents
Breathing out, I smile lovingly
— Bell
Breathing in
In my mind I can see my close friend
Breathing out
I bathe my friend with loving-kindness
Breathing in I see my friend
Breathing out my friend is wrapped in loving-kindness
— Bell
Breathing in
In my mind I see someone for which I have no particular feelings, perhaps a shop-keeper I see once a week…
Breathing out
I send loving-kindness to this person
Breathing in I am neutral,
Breathing out I send Loving thoughts to that person
— Bell
Breathing in
In my mind I see a person with whom I am having difficulties
Breathing out
I send loving thoughts to this person with whom I am having difficulties
Breathing in – Personal Difficulties
Breathing out – Love
— Bell
Breathing in
I touch the loving-kindness within me
Breathing out
I give loving-kindness to myself
Breathing in, loving-kindness
Breathing out, loving-kindness
— Bell
Breathing in
I visualize dharma practitioners all over the world
Breathing out
I reach out and touch with love all other dharma practitioners, east, west, north, and south
Breathing in, I see all friends who are practicing
Breathing out, I touch them all with love
— Bell
Breathing in
In my mind I can see the universe and all beings
Breathing out
I radiate love to all beings
Breathing in, the universe
Breathing out, love to all
— Bell
-Dennis Landi
