Jill Shepherd: 04 meditation: Mindfulness infused with metta, kindness

Okay, so after taking that time to practice mindfulness in motion and with more of the sense doors open, I'd like to come back into a phase of stillness, re-establishing mindfulness of breathing, mindfulness of the body. And this time we're going to infuse that awareness with a quality of kindness, of friendliness, of goodwill or meta to use the traditional Pali word. And this basic quality of goodwill is an important, even crucial aspect of mindfulness practice because if we don't have some capacity to cultivate mindfulness with alongside the meta, it's very easy for our meditation to become kind of dry, turn into a duty, a chore, an obligation, something else to take off on our to-do list and or another way that we can get caught in self-judgment. So kindness, friendliness, an attitude of care, these act as antidotes to that kind of tension or tightness. And it's always worth cultivating meta even if we're not in this moment getting caught in more negative states. So that's what I'd like to offer now. So just settling into your sitting position, finding that sense of home and the simple knowing of the body's sitting, the body breathing, again taking a moment to notice the steadiness, the stability of the floor beneath your feet and the support of the cushion, the chair beneath your sitting bones. You can invite the body to settle a little more fully into those supports, re-establishing that quality of stillness, steadiness and ease in the simple knowing of the body's sitting, gathering the awareness a little more fully into the body, into the experience of breathing. Again, with that quality of relaxed ease, quality of resting in the rhythm of breathing, almost like you're floating in the ocean on a gentle swell. And the water is exactly the right temperature for you to settle back, relax, receive the simple knowing of rising, unfalling, swelling and subsiding as you breathe in and as you breathe out. From time to time, different experiences might call your attention, maybe a sensation somewhere in the body, maybe different kinds of sounds, very likely at times some kind of thinking. And again, you just take a moment to acknowledge that and then practice returning as smoothly and effortlessly as you can, return to rest in the rhythm of breathing. Just keep returning to that still point, the center of the turning world. The different experiences might swirl around. You can always come home to the rhythm of breathing. Keep finding that sense of ease in that effortless knowing of breathing in and breathing out. Over time, that repeated patient returning helps to establish a little more stillness in the body. And that stillness in the body can bring a little more calm in the heart, in the mind. And you might begin to experience that subtle pleasantness that comes from being present, a subtle pleasantness that comes from finding a trace, more steadiness, e-openness, letting yourself savor any pleasantness that is available right now. Might be very subtle or faint, a quiet, refined pleasantness, a pleasantness of being more present. And as you continue resting in that refined pleasantness of being present, take a moment just to notice any effect of that on the body-mind. Perhaps at the heart center you might notice a flavor of appreciation, gratitude, gladness. Maybe a sense of openness, a deeper connection with your own being in the presence of your co-meditators. Perhaps you can find a sense of softness, subtle flavor of kindness and care. Tune in to any sense of appreciation for being here, appreciation of your own efforts to show up meeting yourself with kindness. The way that a good friend might be present with you. Imagining that good friend here with you now, sitting with them, taking in the warmth and kindness and care that they offer you as you offer those same qualities back to them. Fully tuning in to the presence of your good friend, getting a felt sense of who they are. Align the memories of mutual support, looking into their eyes, feeling the heart soften, just a little. Perhaps there's a sense of a little more warmth or openness. That's okay. Not forcing or manufacturing anything. Just tuning in to what happens with this invitation to find kindness. And if it feels elusive for any reason, you can practice kindness for the non-kindness. You can always come home to rest in the rhythm of breathing. If there is a flicker of warmth or kindness, let yourself rest there into your own exquisite sensitivity and capacity for care. Wishing yourself well, be safe, may I be healthy, be peaceful, may I be safe, may I be healthy, happy, be peaceful, healthy, peaceful. Into that warmth and well-wishing at the heart center. And then inviting that energy to extend outwards. To include all of us here in the room today. Offering that same meta outwards, even as others are offering it to you. Sitting together in this field of kindness. All of us. Be safe. Be healthy. May we be happy. May we know peace. Thank you for listening. To learn how you can support the teachers and Dharma Seed, please visit dharmaseed.org slash donate.