Guided mettā meditation where we are really feeling the feeling behind the phrases. Offering unconditional kindness: to someone from an easy relationship; to more neutral relationships; even towards slightly more difficult ones; or to ourselves; and then out to all of life and the whole world.
Instructions for sustaining a wide, soft awareness that includes it all. Aware of the background, aware of the details, the stillness, the movement – let things be as they are. Let citta learn from its own fluidity.
Guidance for moving from the anatomical body to sensing into the energy body. Switch off what isn’t needed, step attention back and listen. As one opens the body, one opens the heart. This is the basis for wisdom.
