Category: Lovingkindness (Metta)

Lovingkindness by Sharon Salzberg

Metta is meant to be done in the easiest way possible.

So that the experience of lovingkindness springs forth most gently, the most naturally.

To do it in the easiest way possible means first to use phrases that are personally meaningful.

The traditional phrases as their  taught in this one classical translation of them, beginning with oneself.


‘May I be free from danger.

May I know safety.’


The danger in that sense is both inner danger from the force of certain mind states and outer danger.


‘May I be free from danger.

May I have mental happiness.

May I have physical happiness.

May I have ease of well-being.’


Which means may I not have to struggle terribly day-by day — livelihood and family issues.


‘May I be free from danger.

May I have mental happiness.’


But really you should use any phrases that are powerful for you.

They need to be meaningful — not just in a very temporary way.

I guess the discourse is ok — but something profound that you’d wish for yourself and others.

Tonglen by Tulku Tsori Rinpoche


So by taking 3 breaths in and out.

We take a breath in.


When we take a breath in — visualizing that all the mother beings out there suffering

Visualize something like this

Everyone is in the ocean…drowning.


One another — on top of each other — stepping on each other — almost looks like deceiving each other and killing each other and stealing each other.

All kinds of negative.

And I am here — so fortunate to be able to recognize those — and how can I help them — these mother beings?


And visualize that way.

And take one breath in — visualizing I’m taking all dark smoke from this world.

Keep the breath as long as possible.

And visualize that when


Taking all the breath in — visualize all the negativities from all the mother beings —  dark black smoke we are taking in

And visualize you are taking down and pushing down in your stomach.

And visualize that everything is rotating with your sickness and suffering and all the negativities.

And visualize that it became one.

And then, relieve.


We take the second breath.


We’ll do the same thing.

We’ll take whatever leftover there in this Universe.

Whatever left over of dark smoke, dark negativities.

We’ll take inside.

And do the same thing.


We’ll take whatever is left over

Visualize that it all get together.

And then…


Each breath you stay as long as you can.

The end of the breath — the last one.

You take a breath in.

Visualize tiny little things.

Whatever leftover — taking in.

And then relieve.


Nothing left in this Universe.

And then…visualize yourself.

Your body became crystal clear.

Like don’t think of those organs and heart and liver and all those things.


Think your body became like a crystal.

You can see thought it.

Nothing left.

All empty.



Visualize in the front of you — in a space.

Visualize a Buddha….Shatamuta Buddha image.

From this Shatamutta Buddha image…

Don’t visualize like a picture, painted picture.

Or solid — some kind of statue.


Visualize like a RAMBO-type.

If you want to grab, there is nothing to grab.

But still it exists.

Make it appear something like that.

And visualize that incredible, you know, image, that is full of color.


From his forehead — very sharp light — a very sharp, bright light.

From his forehead to your forehead.

And that sharp, bright light — is never seen such a light like that.

That much brightness

Shoots at our forehead.


And visualize that dropping the nectar in our body.

From throat to the leg and up.

Visualizing slowly — it’s filing up the pure nectar of blessing from the Buddha’s.

And visualize that its filling up and up and up.

And flowing up.

Flowing outside.


And purifying everything and cleaning up.

And it’s blowing like it’s

Becoming bigger and bigger and bigger.


Bigger and bigger and bigger.

And all countless pores that we have in our body.

Those pores are opening.


And visualize each and every detail — single pores are opening like a flower

Countless flowers throughout our body.

And visualize that each and every single flower shooting countless from ten directions from our body.

Shooting a spark light.

Countless spark light.


Shooting throughout all ten directions towards all those mother beings whom you’ve taken all their negativities.

Now you’re shooting the positive, compassion, unconditional love and compassion towards them.

Through the Buddha’s blessing

Power of your compassion.


And it shoots in the center chest of their heart.

once it shoots, you know like, —shhooooooomp — unconcious type.

And regain of concious.

New one.

Like new life.


Transform into enlightened.

Instantly when they receive that light.

Shoots in their heart and they transform into enlightened beings.

And they are all doing the same thing to

Transforming yourself into a countless


And they are doing the same thing benefiting many other sentient beings.

And visualize summer.

So enjoying.

And they’re dancing, singing.


Visualize that there are so many raining with the flowers.

All the Buddha’s and Boddhistatvas are so happy, fulfilled  by what practice you have done.

And you think yourself “How fortunate I am.” How fortunate I am  that i’m born as a human being.’ And not only human being but I coudl touched with this Buddha dharma. And I found this great paththat leadsa me to this great compassion, lovingkindness towards other sentient beings.

And rejoice yourself, “How fortunate i am to be able to do this.”


And visualize that i wish that truly in my future life i gain this power of compassion and I am able to benefit all the countless mother beings that are suffering out there.


Rejoice yourself.

Enjoy that moment.

What a wonderful life.

How fortunate I am.


Stay in that moment. And enjoy.

And then, after some time, visualize that the flowers.

dissolve back to our body.


And then visualize that light also dissolve back to the Buddha’s image.

And that Buddha image that we have made appear in this space

in this empty space.


Visualize that dissolve back into one tiny light and disolve by itself into space.

And then I would like you guys to visualize in that empty space and stay in that empty space for a few minute.


So that way — we can start our day.

That way — we will never hate anyone.

Because — the day begin from your compassion practice.


All beings are our mother beings.

And we can be able to maintain our tolerance, patience with our kind mother beings.

And then think of your Lama, your spiritual master.

And pray and dedicate all of those whatever good deed you have done today.

Just dedicate to all the mother beings.

Tonglen by Pema Chödrön



So begin with just a śamatha vipassana.


Begin with just — listen to the gong and let your mind rest in this sense of openness and stillness.

Begin to breathe in. Completely and fully.

Taking in dark, heavy, hot feeling of claustrophobia.

Just taking it completely into your being.

Breathing out — light, cool, and refreshing.


Radiating it out throughout this whole room.

Across the mountains.

Letting it dissolve out all over the world.

And breathing in and out again.

Dark, heavy and hot.


Taking it in completely.

Breathing out light, cool, and refreshing.

Radiating it out.

360 degrees.


Do this until it really feels synchronized with the breath.

Heaviness, darkness coming in.

The freshness, lightness going out.


Take a very deep in-breath.

Relax —- an expansive out-breath.


Opening your being to the dark, and heavy, and painful — as you breathe in.

Just open to it as you breath in.

Then just let go and send out a sense of freshness, light.


Then when you feel ready, move onto a very real situation

Begin to do Tonglen for another person.

Suggesting that you do it for someone very close to you.


Particularly a family member.

Breathing in — with the wish that they be free of suffering — and sending them out — the wish that they have happiness and whatever would make them happy.

Breathing in— with the wish that they be free of suffering — taking in their suffering — sending out the sense of relief, spaciousness, happiness to them.


And then as soon as possible

Extend that further to all the people who are in the same situation as your family member.


If something gets in the way and this isn’t possible.

Keep this practice real by just shifting the attention and doing Tonglen with the feeling that’s blocking you.

And just breathe that in and own that feeling completely for yourself and all the other people in the same boat as you.

And breathe out relief for yourself and all the others.


Have a feeling of completely opening your heart and mind when you breathe in.

There’s no place for anything to get stuck.

You just open so wide as you breathe in that there’s no place for anything to get stuck.

And then just send that same openness outward.

Send it out to them.



Say this person’s name.

Visualize their face if that helps to make it more real and bring up the feelings more strongly.


When you hear this gong then slowly move back tośamatha vipassana,


Lovingkindness by Tara Brach


We close with a brief prayer of lovkingkindness.

May we embrace our inner life.

May we open to the realness that’s right here.

And belong to our full aliveness.

Our full awake heart.

And may this openness of heart include all beings


May we truly see all beings as part of our heart.

Cherish all beings.

Realize the shared heartspace and awareness that’s our essence.


May there be love and understanding between all beings.

May there be peace.

May there be peace.

May all beings awaken and be free.


Namaste and blessings.

Lovingkindness with Ram Dass


Concentrate on your breath.

…In, Out

…In, Out

Maybe the tip of the nose will be the place where you will do that.

Now keep that concentrated —  concentration.


Bring it to the middle of your heart space.

…And that point is loving awareness.

…And that loving awareness is you.

It’s the real you.


Where you are.




…you can omit

…you can be aware

…of your eyes and what they see

You can be aware of the ears about you..about what they hear.

…what the skin feels.

You can be aware of your mind and your…and the river of thoughts come out of your mind.

…Thoughts, thoughts, thoughts.


Some of those thoughts are positive, some are negative.

Some are about you…and about others.

Some of them are judging thoughts.

But you will stay identified with loving awareness in your heart

…in the heart center.


I am loving awareness.

I am loving awareness.

I am loving awareness.


When I am loving when awareness is not a thing.

We can label it but it is not the words.


You are loving awareness

…So is Christ

…So is Krishna

…So is Buddha

…So is  Maharaji

They are loving awareness.

And so are you.


One loving awareness.

One loving awareness.


In each of us is a finger of the hand of loving awareness.

Loving awareness is in everybody.

Everybody is in loving awareness.


Or in disagreement,  in states, that’s the games….that’s the games we play.

Yet we are loving awareness.

We are individuals but we’re not.

We are the whole.

We are all God.

You are an individual and you are part of the whole

loving awareness.


When you finally get to be

be loving awareness,

be loving awareness.




We are all beings together,

one consciousness.

We are a satsang.


We are

we are

those who seek the truth.

…seek the truth

…seek the truth




Lovingkindness with Ram Dass

We are

Immersed in love.

Outside and inside

And you can radiate love and be it, you’re inside.


To all of us

To the planet

To the universe

Every one of us counts

In this effort


The love inside is radiated outside

love yourself

And love universe

The love inside of all of us is love.


We each translated …translate that love

according to our lives

no matter how thick is the filter of your karma

you radiate the the love of the one.


And now let us, a group effort, to love our planet


Now we are…we are love itself.

We are love.

We are loved.

We are love.

We are love.

We are love.


Be love.

Be loved.

Be love.



“Ocean Of Love” with Ram Dass


Close your eyes.

We together are journeying to a land


is an ocean of love.


All beings you can see in this land, you can love

… and they will love you.

The land is beyond time and beyond space

…so you can’t hold onto anything.

you’re an ocean of it, love, ocean of love.


And Majaraji is there.

And he stands in front of you and his eyes register the love that he has for you for you.

You’ve never been loved that way.

Being loved that way is going to affect your life.

Because then you can have a life of a loved person.


Breathe. Breathe. Breathe

Breathe in and out of your heart.

And breathe slowly.


Breathing in love, breathe out love.


Now you can identify with that ocean of love.

The one.

You are love.

You are love.

You are love.

You be love.


Now  — the beings that inhabit your your world.

Bring them into your mind.

You can love them.

Love them.


Just carry out what Maharaji did to you then you can do for these beings.

In that way you will be doing God’s service.

As Hanuman did.

Breathe in and out through your heart.


Namaste namaste namaste.

Lovingkindness by Joan Halifax


This is about, actually, tremendous dignity.

Our capacity to uphold ourselves in every situation.

As courage.



So you might consider coming off the back of your seats.

And joining me in a kind of embodiment of strength and dignity.

Real physical engagement.


And we’ll work with the posture a little bit but I’d like us to begin in a very direct way.

Which is — cultivating the quality of compassion that becomes this base note, if you will, of our meditation.


And we just remember, really, why we’re here.

And it is to be a benefit to others.

And to move away from the self-referencing.

Into a state of natural unselfishness.


And we can use a very simple method to do this — which is, to contemplate a being whose really suffering.

It could be a human being, a parent, a child, a grandmother who is really sick.

It could be a creature.


It could be a natural system — like the coast of Louisiana, Mississippi, Florida — now being contaminated by oil.

The kind of incense of the modern world.

And the insanity of the modern world.

Maybe take in the feeling of creatures, or what was a pristine beach, or the shrimper.


Whatever that feeling is.

This may perhaps, horror, as an ecosystem goes down.

Yet another one.


Or maybe that feels distant for you.


Find some being where you really have a connect.

Or some place where there’s a real sense of connection.

And where that being could use well-being.


And see if in spite of the kind of tenor of our world where there is so much cynicism.

And skepticism.

If you can drop into a place that is deeper than that superficial level of the personality.


Moving into a place where you can really touch your own natural compassion.

Your own feeling for other beings and things that are under siege.


And actualizing that sensibility that there is no self and there is no other.


And if you will, on your next in-breath, whatever form of ill-being that you have allowed yourself to contemplate if only for a moment.

Even if it is your resistance, on the in-breath, take it in.

On the in-breath, take it in. Fully.

And on the exhale, give it space, let it be.


So the in-breath is a breath of really deep acceptance.

And the exhale is a kind of grandmother’s heart.

“Oh yes, I’m here for you.”


And notice if there’s resistance.

And if so, just breathe it in.

It’s not a matter of letting go. It’s more — being present for it.

Like “Ma, I don’t really want to do this.”

Accept that.

Give it space — on the exhale.


And if there is a sense of Maitree — of lovingkindness, compassion.

Let that sensibility actually perfume your awareness.


And very gently but firmly move your attention back to your feet.

And see if you can engender the mental quality of groundedness.

And shift your attention now to your back.

And see if you will lift it off the back of your chair.


And that sensibility that you’re cultivating in the mental continuum is of strength.

Your capacity to uphold yourself in the midst of any conditions.

Strong back.


And let the breath be deep in the body.

Not just the inhale but the exhale.

Let it be long and strong.



And moving your attention now to the front part of your body.

The back being strong.

Associated with the quality of equanimity, of balance in the front part.

Soft, open, and associated with the mental quality of compassion.

That capacity — to really be tender, open, permeable, inclusive.


And the pairing of strong back, soft front.

Equanimity, compassion.


Now move your attention firmly and gently.

Another pairing — firm and gentle.

Onto the breath body.


And notice whether the breath is long or whether it’s short.

And notice whether the breath body is deep or is it shallow.

And is the breath smooth or is it uneven?


And just see if you can keep your attention anchored int he breath for a few inhales and exhales.

Noticing whether the breath is long or short.

Deep or shallow.

Smooth or uneven.

And with that judgement, keep it really simple.


And then concluding the meditation.

Very simply whatever good that has arisen for you in just these few moments we’ve had together.

Please offer it to other beings.

Thank you so much.