CD1 07 Compasión Metta hacia uno mismo — Transcript

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1. 0:00Sixth meditation. Meditation to train
2. 0:04compassion. A goal directed toward
3. 0:08oneself. We focus on the body, on the
4. 0:35here and now. We adopt our chosen
5. 0:41meditation posture and bring our
6. 0:43attention to the breath until we
7. 0:46connect with its rhythm and the
8. 0:49tranquility it provides. We also try to
9. 0:57perceive the beats and rhythm of the
10. 0:59heart. That heart that nourishes and
11. 1:03vivifies every cell in the body. And
12. 1:21now we represent our own image before
13. 1:25us as if it were in a mirror. We try to
14. 1:31make that image increasingly clear and
15. 1:34powerful in the internal space of our
16. 1:37imagination. And we let a feeling of
17. 1:52love and tenderness grow in our heart,
18. 1:55which we then direct toward the image
19. 1:58before us. Tenderness and affection can
20. 2:04easily make us feel a sensation of
21. 2:06warmth in the chest. But at the
22. 2:13beginning of the practice, it is
23. 2:15possible that neither the feeling nor
24. 2:18the sensation appears, or that they are
25. 2:21very weak. In that case, it is enough
26. 2:25to clearly express the will to wish for
27. 2:28happiness and well-being. To do this,
28. 2:36we repeat simple phrases that express
29. 2:39our desire for happiness. And for the
30. 2:42absence of suffering. Wishes that we
31. 2:46direct to the person whose image we
32. 2:49have before us, and who in this case is
33. 2:52ourselves. We can say it like this: May
34. 3:01I be happy, may I have health and
35. 3:04strength, may I do well in life, may I
36. 3:08remain free from misfortune. And from
37. 3:12suffering. If it is convenient, we can
38. 3:18also invent other phrases that better
39. 3:21suit our person or the person who is
40. 3:23the object of compassion. When saying
41. 3:30them mentally, we must be fully aware
42. 3:33of the meaning of the words and our
43. 3:36will that we truly be happy and remain
44. 3:39free. From all misfortune. We also try
45. 3:46to unite the desire for happiness and
46. 3:50the awareness of breathing in our mind,
47. 3:53letting both processes flow in parallel
48. 3:57. And we repeat the phrases several
49. 4:03times, becoming fully aware of their
50. 4:06meaning. May I be happy. May I have
51. 4:15health and strength, may I do well in
52. 4:18life, may I remain free from misfortune
53. 4:22and from suffering. May I be happy, may
54. 4:43I have health and strength, may I do
55. 4:47well in life, may I remain free from
56. 4:51misfortune and from suffering. Then we
57. 5:12extend our wish to other people, to our
58. 5:16family, to our friends, to our
59. 5:19coworkers. May they and I be happy, may
60. 5:27we have health and strength, may we do
61. 5:31well in life, may they and I remain
62. 5:34free from misfortune and from suffering
63. 5:37. May they and I be happy, may we have
64. 5:55health and strength, may we do well in
65. 5:59life, may they and I remain free from
66. 6:02misfortune and suffering. Lastly, we
67. 6:21wish for all human beings, without
68. 6:25exception, to be happy and free from
69. 6:29suffering. May all human beings be
70. 6:35happy, may we all have health and
71. 6:38strength, may we all do well in life,
72. 6:42may we all remain free from misfortune
73. 6:45and suffering. May all human beings be
74. 7:05happy, may we all have health and
75. 7:08strength, may we all do well in life,
76. 7:14may we all remain free from misfortune
77. 7:16and suffering. To finish, we check our
78. 7:45sensations in the chest area. We
79. 7:51visualize how that universal desire for
80. 7:54happiness, peace, and health emerges
81. 7:57from our hearts. And we remain for a
82. 8:03while immersed in the awareness of
83. 8:07tenderness and breathing.