INSTRUCTION FOR GROUP MEDITATION - METTA BHAVANA

INSTRUCTION FOR GROUP MEDITATION

METTA BHAVANA———-METTA CETOVIMUTTI

(The Mind deliverance of loving kindness)

The answer for the 21st century, The way of Totality

Develop Samadhi (concentration) through Anapanasati (in and out breathing).Fix your awareness on the nostril and mentally say in,out, in, out,in out simultaneously with the breath.Let the breath only be as long as the words,in and out. Do this for 5 or 10 minutes.

Shift your awareness to the top of your head.Image that The Buddha, Jesus or the Holy Spirit (teacher, Guru you would like ).has come down to the top of your head and dissolves into light and descends into your heart.Isentify yourself with your Guru.

By holding the mind steadily within the light, try to see your whole body filling with your loving kindness thoughts.Say mentally each one at least 5 times and go from head to foot.foot to head.Fee it and mean it.

May I be free from enmity (hatred, war)

May I be free from affliction (conflict)

May I be free from anxiety .(worry)

May I live happily.

By holding the mind steadily within the light, direct your loving kindness thoughts to your lrft side yogis

Suggestion: Try to develop oneness with him or her

Say as above, but replace I with he or she, or the name of yogi.

Through creative imagination, expand your conciousness until you reach to the sky.as if you were looking at the stars.Try to see the whole universe.Try to see the whole universe filling with your loving kindness thoughts.

Say as above, but replace I- with all sentinent beings in the universe.

Feel it and mean it. Identify yourself with the whole universe.This selfless dedication to others is the true meaning of Metta-cetovimutti, (the mind deliverance of loving kindness),the way of non-duality, totality.

By holding the mind steadily within the light, pray ardently for what your desire.After developing concentration and this practice of selfless dedication to others, your prayers will be more effective!