2091 1182 Religion & Spirituality Buddhism Meditation and Prayer true Fri, 29 Feb 2008 12:34:45 -0800 /system/videos/5/91/20/2091.flv bhavana, brahma, brahma-viharas, buddhism, buddhist, DIY, Do It Yourself, Essential Skills, Instructional, kindness, Learn to, loving, loving-kindness, meditate, meditation, Metta, prayer, religion, religious, spiritual, spirituality, Tips, tutorial, viha How To Practice Buddhist Loving-Kindness Meditation http://www.howcast.com/videos/2091-How-To-Practice-Buddhist-LovingKindness-Meditation http://www.howcast.com/videos/2091-How-To-Practice-Buddhist-LovingKindness-Meditation/edit approved 269 640 480 <object width="425" height="352" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=2091"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=2091" type="application/x-shockwave-flash" width="425" height="352" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 14 Chris_Davis http://img.howcast.com/system/thumbnails/2091/ppn_davis_loving_meditation_sd_xxlarge_maintained_aspect.jpg 3017 false false false 24398 1 39 Step http://img.howcast.com/system/thumbnails/2091/39.jpg Sit comfortably Find a position in which you can sit comfortably for the meditation. You can kneel using a meditation bench, sit cross-legged on the floor, or sit upright on a chair.

]]> 24399 2 50 Tip Use a cushion to support your back if necessary, and wrap yourself in a blanket if you’d like extra warmth.

]]> 24400 3 58 Step http://img.howcast.com/system/thumbnails/2091/58.jpg Decide length of phases Decide how long each of the five phases of the meditation will be. Five minutes is a good length of time for beginners.

]]> 24401 4 67 Step http://img.howcast.com/system/thumbnails/2091/67.jpg Set timer or select music Set the timer or select a track on your music player that corresponds to the length of time you have chosen for the first phase.

]]> 24402 5 76 Step http://img.howcast.com/system/thumbnails/2091/76.jpg Bring awareness into the present To prepare yourself for the meditation, bring your awareness into the present.

]]> 24403 6 82 Tip For a few seconds, focus your gaze on something pleasant, like a plant, statue of the Buddha, or pretty vase, to ground yourself in the present.

]]> 24404 7 91 Step http://img.howcast.com/system/thumbnails/2091/91.jpg Close your eyes & become aware of body Close your eyes and scan your body to become fully aware of it. Begin with your toes and move slowly along your feet and up your legs, back, and pelvis, through your hands and arms, and finally up to your neck and head.

]]> 24405 8 105 Step http://img.howcast.com/system/thumbnails/2091/105.jpg Reflect on what you want to achieve Reflect on what you want to achieve from this meditation. Maybe you want to reconcile yourself with a particular person. Then commit yourself to practicing conscientiously.

]]> 24406 9 117 Step http://img.howcast.com/system/thumbnails/2091/117.jpg Cultivate feeling of loving kindness Keeping your eyes gently closed throughout the practice, begin to cultivate the feeling of loving kindness. There are many ways to do this. You might recall previous times when the feeling arose, repeat a phrase that expresses loving kindness (like “may I, you, or they be happy”), or imagine someone else communicating loving kindness to you.

]]> 24407 10 138 Step http://img.howcast.com/system/thumbnails/2091/138.jpg Cultivate loving kindness towards yourself For the first phase of meditation, cultivate loving kindness towards yourself. The way we feel about ourselves affects the way we treat others.

]]> 24408 11 148 Step http://img.howcast.com/system/thumbnails/2091/148.jpg Imagine someone who loves you Many people find it difficult to feel loving kindness towards themselves. Try imagining someone who loves you expressing their love, and be completely open to this love.

]]> 24409 12 159 Step http://img.howcast.com/system/thumbnails/2091/159.jpg Cultivate loving kindness toward ... For the second phase, cultivate loving kindness towards someone for whom you already have positive feelings—a social acquaintance, an admired colleague, a respected teacher, or a close friend. Reflect on that person’s good qualities, or visualize him or her radiating joy.

]]> 24410 13 176 Tip Especially at first, it can be best to focus on someone who is just a friend, rather than a parent, child, or partner, because family relationships and sexual attraction can complicate your feelings.

]]> 24411 14 188 Step http://img.howcast.com/system/thumbnails/2091/188.jpg Cultivate loving kindness toward ... For the third phase, cultivate loving kindness towards a neutral person who triggers neither like nor dislike. This should be somebody you know or see regularly, for example a neighbor you nod hello to but about whom you have no feelings one way or the other.

]]> 24412 15 204 Step http://img.howcast.com/system/thumbnails/2091/204.jpg Cultivate loving kindness toward ... For the fourth phase, cultivate loving kindness toward a hostile person, someone with whom you currently have difficulties. Many people find that when they practice metta bhavana for a hostile person, they find their relationship with that person improved.

]]> 24413 16 220 Step http://img.howcast.com/system/thumbnails/2091/220.jpg Cultivate loving kindness toward ... For the fifth phase, cultivate loving kindness toward yourself, your friend, and your enemy at the same time.

]]> 24414 17 229 Step http://img.howcast.com/system/thumbnails/2091/229.jpg Extend loving kindness to all living things Extend your loving kindness outward until it reaches all living things. To do this, think of people in different locations across the globe going about their lives in various ways.

]]> 24415 18 241 Step http://img.howcast.com/system/thumbnails/2091/241.jpg Reflect on experience When you have completed the fifth phase, sit quietly for a few seconds and reflect on your experience of meditation.

]]> 24416 19 249 Step http://img.howcast.com/system/thumbnails/2091/249.jpg Return gently to your life Return gently to your life in the outside world. Remember that loving kindness is not only practiced in meditation but also in life.

]]> 24417 20 259 Fact Metta, or loving kindness, is one of the four brahma-viharas, or sublime states of mind.

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