Ven. Ayya Khema - meditation on goodness/metta
- Loving-Kindness Meditation - Goodness of Yourself and Others
Loving-Kindness Meditation - Goodness of Yourself and Others
A guided meditation by Ven. Ayya Khema
Please put the attention on the breath for just a few moments.
Think of all the nice things you have ever done in yours life, such
as helping another person, being concerned about another's welfare,
being loving and kind to another one, giving a present. Anything that
you can think of that you think was a good thought or deed.
Remember it now. And then feel warm and loving towards yourself.
Recognizing all the goodness in yourself.
Think of the people who are close to you. Think of all the good deeds
that they have ever done. Those that you know and those that you
surmise. Appreciate them and love them. Because of that goodness that
you can feel in them.
Think of the people you know. Let them arise before your minds eye.
And think of all their good deeds that you know about or that you
surmise in them. Feel your heart going out to them. Appreciating...
loving... respecting... the goodness in them.
Think of those people who are part of you life but towards whom you
feel quite indifferent. You meet them here and there. You don't have
any real connection to them. Think of all the good things they have
done...possibly for you. Appreciate and love them and respect them.
Make your heart reach out to them.
Now think of anyone who you don't like or who is bothering you in
anyway and then think of all the good things that person has ever
thought, said, or done. Whether you where actually present or not.
Appreciate and respect that person for his or her goodness. Let your
heart go out to him or her. Feeling the sameness, the oneness, that
unites all of us.
Think of people in your home town. Those you know and those you don't
know. Remember all the good things you know about them, surmise the
others, appreciate them, let you heart reach out and connect with
Now think of people everywhere. In the towns. In the cities,
villages. On the land. All of them looking for happiness. All of them
having goodness in their hearts. Connect with that goodness, connect
with their hearts. Let your appreciation, your warmth and respect,
for all these beings, flow out of your heart, and help to lift the
consciousness that is present in humanity.
Now put your attention back onto yourself. And feel the ease that
comes when consciousness goes to goodness and lovingness. Feel how
the mind feels lighter, pleased, carefree, and the heart feels
loving. Connect with the goodness in yourself. See it clearly. Anchor
that recognition within your heart, so you can retain it. Never lose
sight of it. And feel the appreciation and warmth welling up within
you, connected to that goodness.
May beings everywhere appreciate and respect each other.
May this be of benefit.
(Originally posted June 13, 2003)