Slowly let the feelings of loving-kindness rise

Choose a quiet place. Sit comfortably on the floor or in a chair.

Sit with your back straight, but not rigid.

Align your head, neck and shoulders with each other. Place your feet on the floor and rest your hands gently on your lap.

Take this time and concentrate on feeling your Child Withins presence.

If you like, visualise a connection to your child within like a deep puddle of water.

Begin to focus your thoughts and connect to your child by meditating.

Silently and quietly to yourself, repeat your child is coming.

Now, bring your attention to the room where you are sitting.

Hear the sounds…. be aware of them …..accept them…..and let them go. If more sounds come in, just allow them to become part of the meditation.

Now, begin to notice your breathing. Without trying to control your breathing, pay attention to the incoming and outgoing breath. Feel the movement of your breath, the actual sensations of breathing. Feel the air at the tip of your nose, over your lip, and the stretching of your abdomen as it rises and falls with each breath.

Keep focusing on your breathing as you breathe in and breathe out. If your mind wanders, observe your thoughts as if they are bubbles of air under water floating to the surface. Then, gently return your attention to the breath.

Now, gently bring your focus to your body. Focus your attention on each part of your body in turn, starting at your feet and working slowly up to your legs, pelvis, abdomen, spine, chest, shoulders, arms, neck and head. Notice any sensation that you feel there. Then, imagine your breath flowing into and out of each part of your body as you inhale and exhale.

Next, place your attention on the area in the middle of your chest, around your heart.

Visualize and experience a feeling of love and warmth throughout your body.

Let this feeling fill your body while you gently repeat silently to yourself:
May I be well
May I be happy
May I be peaceful and at ease

Next, visualize someone who you love, and silently send loving and kind wishes to this person:
May they be well
May they be happy
May they be peaceful and at ease



Next, visualize someone who you have neutral feelings for, and silently send loving and kind wishes to this person:


May they be well
May they be happy
May they be peaceful and at ease

Next, visualise someone who you have difficulties with or negative feelings for, and silently send loving and kind wishes to this person:
May they be well
May they be happy
May they be peaceful and at ease

Next, send the loving-kindness to all the people around you and silently send loving and kind wishes to them:
May they be well
May they be happy
May they be peaceful and at ease

Next, send the loving-kindness to all beings everywhere, including yourself so that the feeling of loving-kindness fills you and the whole world.
May we all be well
May we all be happy
May we all be peaceful and at ease

Then slowly let the feelings of loving-kindness ease and return once again to focusing on just your breathing.

Then return to once again noticing yourself sitting.

Then slowly open your eyes and return to the room.

The finding of our intuitive voice brings loving-kindness which develops will bring eleven particular advantages:

The finding of the intuitive voice brings loving-kindness which develops will bring eleven particular advantages:

1) You will sleep easily. 2) You will wake easily. 3) You will have pleasant dreams. 4) People will love you. 5) Animals will love you. 6) Your child within will protect you. 7) External dangers [poisons, weapons, and fire] will not harm you. 8) Your face will be radiant. 9) Your mind will be serene. 10) You will die unconfused. 11) You will be reborn in happy realms.

People doing stagers practice often memorise these eleven benefits and recite them to themselves regularly. Reminding ourselves of the fruit of our intention and effort can bring a lot of faith and rapture, sustaining us through those inevitable times when it seems as if the practice is not "getting anywhere." When we consider each of these benefits, we can see more fully how metta revolutionizes our lives.

When we steep our hearts in loving-kindness, we are able to sleep easily, to awaken easily, and to have pleasant dreams. To have self-respect in life, to walk through this life with grace and confidence, means having a commitment to nonharming and to loving care. If we do not have these things, we can neither rest nor be at peace; we are always fighting against ourselves. The feelings we create by harming are painful both for ourselves and for others. Thus harming leads to guilt, tension, and complexity. Sleeping easily, waking easily, But living a clear and simple life, free from resentment, fear, and guilt, extends into our sleeping, dreaming and waking.

The stages find affirmations are especially useful when negative thoughts interfere

The stages find affirmations are especially useful when negative thoughts interfere with our ability to fall asleep. Try repeating the following phrase, “I fall asleep quickly and easily, I wake up feeling refreshed.” Short phrases like this do one of two things: they program me to fall asleep quickly and wake up feeling refreshed or, at the very least, they shut out the other thoughts that are running through my head. There is a physics axiom that states: “Two solid objects cannot occupy the same space at the same time.” The same principle applies with our thoughts. We can’t be thinking two things at once. That’s what counting sheep is all about; it distracts us from those repetitive thoughts that plague us at bedtime. I’m not saying changing our thoughts and words is easy. On the contrary, it can be quite hard at first. Especially if we’ve been programmed to think negatively since we were young or are surrounded by negativity in our lives. But it can be done with a little practice and the results are phenomenal.

I am beautiful inside and out because …

I am beautiful inside and out because …

» I care about others and don’t discriminate

» I always see the good in people

» I have a great smile which makes others smile

» I have lovely eyes and a big heart

Having reasons listed as to why your mantra is true can help dispel any negative thoughts. If you say your mantra “I am beautiful” and your mind thinks “but I’m not beautiful,” all you need do is read the reasons why it’s a fact that you truly are a beautiful person, and your negative thoughts will run out of fuel.

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