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Instructions for Metta (loving kindness) Meditation
Select a good, convenient and comfortable posture. Preferably this should be semi-lotus position trying to keep the back erect.
Pay your attention to sounds external to the room and then internal.
Let yourself be calm, quite and tranquile.
Concentrate on your body posture from the top of the head to the botom of the feet - part by part (top of the head, forehead, eyebrows, eys, mouth, chin, neck, shoulders, arms, hands, chest, heart area, guts, legs, knees, feet, trying to identify tension and then let go).
Relax your body and enjoy experiencing it.
Be happy thinking of the following:
1. I have got a good atmosphere (environment) for meditation.
2. a good place for meditation.
3. a good teaching (it has helped many before me)
4. (teacher)
5. I am meditating
Let happiness arise by thinking those.
Bring attention back to the body and posture. All the body is quiet, except for...
Try to understand what is active in this silent body.
Breathe in ..... Breathe out
just see how it works as an outsider for while
Then you can go the meditation subject.
Meditation on loving kindness
May I be well
May I be happy
May I be free from suffering
May I be free from pain
May I be free from hindrances
(May I attain Nibbana).
Then repeat the above for People in the room, parents, teachers, friends, ... neutrals, enemies, .... and so on...
http://umsu.manchester.ac.uk/mubs/metta.html
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I respect the need for appropriate posture and atmosphere; I find it most valuable in my practice...however,
I like to do metta meditation whenever...
I do it when people are being difficult, I do it when I am waiting in line, waiting in the car, being tested by my granddaughter...lol...anywhere at anytime.
Namaste
Mimi