Mountain Mindfulness and Metta

Snowy Woods

My practice today:

Sitting before my window to meditate today, my eyes rest on the changing winter scene outside. My heart is full with gratitude for returning health after illness, calm after concern, ease after stress. I begin with mindful breathing.

Breathing in I am calm, breathing out I smile.

Breathing in I see the blue sky, breathing out I see the trees.

Breathing in I feel the sun, breathing out I see the shadows.

Breathing in I am calm, breathing out I smile.

Breathing in I see the clouds, breathing out I hear the wind.

Breathing in I see the branches, breathing out I see old leaves.

Breathing in I see green fir boughs, breathing out I see white snow.

Breathing in I see the rocks, breathing out I see the bark.

Breathing in I feel the sun, breathing out I feel solid.

Breathing in I feel peace, breathing out I smile.

Breathing in I feel soft paws on my back, breathing out I greet my cat.

Breathing in we see the trees, breathing out we watch the leaves.

Breathing in I have love, breathing out I am at peace.

After continuing in this manner for many minutes, I began my customary Metta (loving kindness) practice, aspiring first for myself. Then I aspired for specific loved ones in need, for all loved ones, for family and extended family, for friends, for neighbors, and for clients. Next I aspired for those with whom I have or have had conflict. Lastly I aspired for all beings near and far, in this universe and all other universes, to the north and the south, to the east and the west, above me and below me,  in the earth, in the air, in the seas and in the rivers and lakes, living and not yet living,  human and non-human, male and female, young and old, known to me and unknown to me, and those who know me and those who do not.

And today this is my practice.

Koi_Zen_Garden,_Tokyo

Namaste

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3 thoughts on “Mountain Mindfulness and Metta

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