Lightly edited transcript Filler words and caption errors removed by machine; the meaning is unchanged.
Delson leads a guided loving-kindness meditation of about thirty minutes. He moves the listener from relaxing the body and settling the mind, through recalling a warm feeling of gratitude, to directing loving-kindness toward oneself and then toward a admired spiritual friend, with phrases such as "May you be content" and "free of stress." He ends by asking the listener to return to the loving-kindness whenever attention wanders.
Key points
- Sit in whatever position works, straighten the back and neck, close the eyes, and relax the body with a few breaths before anything else.
- Let thoughts flow past without following them, and notice them slowing and dissipating like clouds in the sky.
- Build warmth in the heart by recalling a time of elation or an image that feels warm, such as holding a baby, then let the warmth radiate like a candle flame.
- Let go of the images once the warmth arises, and direct loving-kindness toward yourself first, reminding yourself that you deserve to be loved and kind to yourself.
- Extend the same warmth to a spiritual friend, a person you admire who brings a smile, wishing them contentment and freedom from stress.
- When attention wanders, recognize it, release it, and return to the loving-kindness.
Themes
Where this talk sits on the path
This talk belongs to a thread that runs along the whole path. It follows the thread of Guided meditations.
Transcript
Settling into the body
Welcome to this 30-minute loving-kindness guided meditation session. Find a comfortable sitting position, whether you want to sit cross-legged on the floor, on a meditation mat, or just sit normally in a chair. It doesn't matter how you sit. Just find what works for you and relax. Straighten your back and your neck and look in front. Close your eyes.
And as you close your eyes, notice how most of the light is cut off from your visual sense. And pay attention to this darkness behind your eyelids. Come back to the awareness of your body. Take in a deep breath. And exhale. And as you exhale, feel the muscles in the body relax. And feel your tightness in the back, in the shoulders, in the neck, in the head, in the chest.
Relax and melt away. Stay with the presence of awareness with your body. And with your mind. Notice the thoughts coming in and out of you in your mind. Pay attention to the flow, not to any individual thoughts. And let them be, let them flow and relax. And as you feel the tension melting away in your body and in your mind. And as you feel the tension melting away in your body and in your mind, see how the thoughts slow down and dissipate like clouds in the sky.
And notice the clarity of mind. Put a little smile on your face. Put a little smile on your face. Feel that smile in the eyes and in the eyes and in the mind and in the heart. Feel that smile drift down into your heart. Feel that smile drift down into your heart. Feel that natural warm glow in your heart. Feel that natural warm glow in your heart. And as you feel this. And as you feel this, allow the mind now to direct itself to thoughts of gratitude.
Gratitude and warmth in the heart
Think and picture all the things that you might be grateful for. Think and picture all the things you might be grateful for. Think and picture all the things that you might be grateful for. Think and picture all the things that you might be grateful for. Think about a time. Think about a time when you were elated. Think about a time when you were elated and filled with comfort and joy. Think about a time when you were elated and filled with comfort and joy.
Think about a time that made you feel warm inside. That made you feel fuzzy inside. That made you feel fuzzy inside. Or if it helps, think about an image that makes you feel warm inside. Think about an image that makes you feel warm inside. Maybe it's the image of holding a baby in your arms. Maybe it's the image of holding a baby in your arms and them giggling and laughing and looking into their eyes as they look at you with innocence.
And curiosity. Whatever helps. Whatever helps, allow that warmth and that warmth and that fuzziness in your heart to radiate like the flame of a candle. Whatever helps, allow that warmth and that fuzziness in your heart to radiate like the flame of a candle. And stay with that warmth. When you feel that warmth, let go of the images.
Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images.
Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. Let go of the images. And let go of the images. Let go. Let go of the images. Let go of the images. Let go of the images. To be loved. You deserve to be loved.
Loving kindness toward a spiritual friend
You deserve to be kind to yourself. Feel that warmth. Feel that warmth. And just let yourself be in that loving kindness. Just let yourself be in that loving kindness. And as you allow the mind and the body to be suffused and saturated with this, to soak it all up, direct your heart towards another being. Towards another being.
Towards a spiritual friend. This being is someone you admire. Someone who naturally brings a smile to the face that you. And they are alive and well. Right before you. Right before you. Right in front of you. Right in front of you. And just have the awareness that they're there. And let them be. Let them relax. Let them smile back at you. Let them. May you be at peace.
Just as I am happy and at peace. May you be content. May you be content. May you be content. May you be content. May you be content. May you be content. May you be content. May you be free of stress. Just as I am free of stress. And let these words suffuse your spiritual friend with that warm glowing. And let them feel that energy of loving kindness.
And let them bask in that loving kindness. And let them bask in that loving kindness. And let them bask in that loving kindness. And let them bask in that loving kindness. And let them bask in that loving kindness. And feel that energy, connecting them to you. And letting them feel that energy, connecting them to you. And letting them feel that energy, the same warm glowing loving kind energy that you feel for yourself, and let them bask in it, and let them relax and rest in that loving kind energy.
Returning attention when the mind wanders
And for the duration of the sitting, just feel how amazing it is to send this loving kind energy, this loving kind thought, this loving kind feeling and intention to your spiritual friend, and just feel them being happy, and feel how it makes you happy that they are happy, and rest and relax in that knowledge and vision, and in that warmth and glow. And see you next time. And if you see that the mind starts to wander, and that its attention wavers, and that the thoughts in the background start to take your attention away from your spiritual friends and from the loving kind energy, just let it be and recognize it. Once you've recognized it, release your awareness from those thoughts. Come back to the mind and body. Relax, and relax, and relax, and relax, and feel that tranquility, and feel that tranquility turn to natural joy as you come to the awareness of your smile, and let it sink into that loving and kind warmth and glow. Come back to the awareness of that loving kindness to yourself
and to your spiritual friends. And relax, and relax, and rest in it, and relax, and relax, and rest in it. And any time there are any thoughts in the background, let them be and dissipate on their own. But if you see that the mind gets attracted towards them and your attention wavers, just recognize it, release your attention, and then come back to mind. Come back to mind, and return to mind, and return to mind, and return to the mind, and return to the loving kindness, and return to the loving kindness, and return to the loving kindness, and return to the loving kindness, and return to the loving kindness to yourself. And see the mind actively wandering, and that your attention is no more on the loving kindness to yourself or to your spiritual friend. And come back and return to the loving kindness, and return to the loving kindness, and return to the loving kindness wish for them. And stay here. Thank you.