Meditation - boundless love and compassion (you)

Daily meditations and practice 3-2 (Kindness and compassion)

Two meditation sessions of 10 minutes each, practiced as mentioned below:

– Turn off your phone or alternatively put it somewhere (or put it into a mode) that will not disturb or distract you for the duration of the meditation session.
– Sit in 7 Points of Vairocana meditation posture (alternatively sitting comfortably with your back as straight as possible)
– be aware of your state of mind before you start and take this into account when you are doing your meditations. For example, if you are very tired it might be very difficult for you to concentrate, be drowsy without awareness and easily fall asleep, adjust for this. Alternatively, you have just had an argument with somebody and your mind is racing or is very busy and this too will affect your meditation

1)Recite the aspiration prayer of the four boundless qualities.

May all beings have happiness and the causes of happiness.
May they be free of suffering and the causes of suffering.
May they never be separated from the great happiness which is devoid of suffering.
May they forever remain in boundless equanimity, free from both attachment and aversion.

2) Three minutes of being present with awareness (open awareness)

3) contemplation for 5 minutes :

After being aware and accepting of the fact that you wish for happiness and to be free of suffering, bring to mind the fact that other people are just like you, they also desire to be happy and wish to be free of suffering.

Bring to mind someone else or group of people you wish to be happy and free from suffering. It can be different person, a friend, a stranger or a perceived enemy, family or group for each session. Sincerely wish for them to be happy and free from suffering.

During this meditation, at your own tempo, recite the lines “may you have happiness and all the causes of happiness, may you be free from suffering and all the causes of suffering”.

4) Two minutes of being present with awareness (open awareness)

5) conclude with the dedication prayer

By this merit may all attain omniscience.
Having defeated the enemies of wrongdoing.
In the turbulent waves of birth, old age, sickness and death; May all beings be liberated from the ocean of samsara!

Post meditation practices

1) Whomever you might meet, contact or message, or if you join a gathering or use any public transport wish for them to be happy and that may be free from any pain, unhappiness or suffering.

2) In the morning and in the evening bring to mind at least:-

a) four things that you have to be grateful for. It may be for the people who support you in your life, it could be for your help, just simply for the oxygen which allows us to breathe or the water we have to be able to drink.

b) three ways in which your life is interdependent with others.

3) Anytime anger or arrogance arises observe what happens to you physically, your speech and mentally.

4) Do your best to be aware in which situations your temper, your arrogance tends to arise.

Note: if anyone is unsure about how to go about the practices, or how to meditate in the present with awareness, please don’t be shy and feel free to contact me.

This chapter is part of: Introduction Course - Part 2: Bodhichitta