Get Started
Part A: Home Base
Sit comfortably in a quiet and private place where you won't be interrupted with your back straight. It's best set a timer for a minimum of 30-minutes to start. Close the eyes and don't move or shift position. Relax as if you had just slipped into hot tub or your bed to rest. Direct your awareness to your whole body and soften your posture a few times until you feel relaxed. Release control. Let go of any tightness or discomfort in the head, neck, and shoulders. Release your awareness and let it drift for a few seconds. Do nothing.
In your body
Direct your awareness to a pleasant feeling that is loving and kind. To prompt the feeling, make simple wish for yourself to experience kindness and friendliness. Make the wish sincere. Example: "May I be kind", or "may I be happy" or "may I be grateful. Feel it in your chest. Rest your attention on the feeling of love and kindness in the chest. It may be strong or faint. Rest attention in the feeling of kindness and friendliness as long as possible.
In your mind
Another way to prompt a feeling of loving-kindness is to recall a time when you genuinely loving and kind. Perhaps recall a time when you were holding a baby and the joy in your heart. Enjoy being joyful and lighthearted. This warm feeling is energizing while it deepens the experience. Let the feeling of flow inwardly and outwardly in your mind and body. Relax into the feeling. Place your awareness on around the feeling. The feeling will change in intensity from very strong to barely noticeable. The goal is only to observe the feeling in your mind and body. Do not try to control the feeling. Simply be aware of the loving and kind feeling as long as possible.
Sit comfortably in a quiet and private place where you won't be interrupted with your back straight. It's best set a timer for a minimum of 30-minutes to start. Close the eyes and don't move or shift position. Relax as if you had just slipped into hot tub or your bed to rest. Direct your awareness to your whole body and soften your posture a few times until you feel relaxed. Release control. Let go of any tightness or discomfort in the head, neck, and shoulders. Release your awareness and let it drift for a few seconds. Do nothing.
In your body
Direct your awareness to a pleasant feeling that is loving and kind. To prompt the feeling, make simple wish for yourself to experience kindness and friendliness. Make the wish sincere. Example: "May I be kind", or "may I be happy" or "may I be grateful. Feel it in your chest. Rest your attention on the feeling of love and kindness in the chest. It may be strong or faint. Rest attention in the feeling of kindness and friendliness as long as possible.
In your mind
Another way to prompt a feeling of loving-kindness is to recall a time when you genuinely loving and kind. Perhaps recall a time when you were holding a baby and the joy in your heart. Enjoy being joyful and lighthearted. This warm feeling is energizing while it deepens the experience. Let the feeling of flow inwardly and outwardly in your mind and body. Relax into the feeling. Place your awareness on around the feeling. The feeling will change in intensity from very strong to barely noticeable. The goal is only to observe the feeling in your mind and body. Do not try to control the feeling. Simply be aware of the loving and kind feeling as long as possible.
Part B: Dealing with Distractions
Distractions pull or push the attention away from the feeling of loving-Kindness. The mind gets caught in through loops or hooked into an emotional reactions When this happens, use the "Six Rs" The Six Rs is a systematic set of actions that reset and rebalance conscious awareness. It works like an ani-virus software used in computers. It dissolves the root causes and conditions that trigger unwholesome reactivity leading to unhappiness and suffering. Applying the Six Rs automatically develops and perfects the awakening factors that ultimately liberates the mind.
Distractions pull or push the attention away from the feeling of loving-Kindness. The mind gets caught in through loops or hooked into an emotional reactions When this happens, use the "Six Rs" The Six Rs is a systematic set of actions that reset and rebalance conscious awareness. It works like an ani-virus software used in computers. It dissolves the root causes and conditions that trigger unwholesome reactivity leading to unhappiness and suffering. Applying the Six Rs automatically develops and perfects the awakening factors that ultimately liberates the mind.
Using The Six R's Method for effective results
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At some point, awareness drifts to another feeling, thought or mood. Use "right effort" (sammā vāyā). Learn how to do is using the "Six R Method" depicted here
Learn to do this smoothy in a few seconds and retreat to the feeling of loving-kindness and stay with is as long as possible. |
The actions performed using the Six Rs gradually dissolve habitual distractions. Using the Six Rs deconditions the root causes and conditions of craving (tanhā). Cravings are urges. They manifest both consciously and unconscioulsy as stress in the body and constriction or tightness in the mind. It may manifast as pulling or pushing, or aching in the head, neck and shoulders are common.
Stress reactions trigger aversions and compulsions that produce anxiety leading to habitual behaviors that get acted out in thought, speech or action that may result in unhappy unintended consequences. Such consequences are compelling reason for seeking meditation/
Using the Six Rs does not control or suppress distractions but rather is a gradual dis-entrainment from the root causes that trigger distractions. With modest practice, contentment, joy (piti) and happiness (sukha) naturally arise in the stages of meditative understanding (jhāna). These experiences are accompanied by equanimity (upekkha) and collectedness of mind (samādhi). Peace of mind, mental agility, and emotional resilience automatically happen with modest practice.
Stress reactions trigger aversions and compulsions that produce anxiety leading to habitual behaviors that get acted out in thought, speech or action that may result in unhappy unintended consequences. Such consequences are compelling reason for seeking meditation/
Using the Six Rs does not control or suppress distractions but rather is a gradual dis-entrainment from the root causes that trigger distractions. With modest practice, contentment, joy (piti) and happiness (sukha) naturally arise in the stages of meditative understanding (jhāna). These experiences are accompanied by equanimity (upekkha) and collectedness of mind (samādhi). Peace of mind, mental agility, and emotional resilience automatically happen with modest practice.
Vidoe Inatructions
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