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Ven. Ayya Khema - meditation on goodness/metta

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  • shar_63
    Loving-Kindness Meditation - Goodness of Yourself and Others Loving-Kindness Meditation - Goodness of Yourself and Others A guided meditation by Ven. Ayya
    Message 1 of 1 , Apr 28, 2011
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      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
      their hearts.

      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)
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