Sit comfortably erect, without leaning forward or backward, left or
right. Close your eyes and think thoughts of good will. Thoughts of
good will go first to yourself, because if you can't think good will
for yourself -- if you can't feel a sincere desire for your own
happiness -- there's no way you can truly wish for the happiness of
others. So just tell yourself, "May I find true happiness." Remind
yourself that true happiness is something that comes from within, so
this is not a selfish desire. In fact, if you find and develop the
resources for happiness within you, you're able to radiate it out to
other people. It's a happiness that doesn't depend on taking away
anything away from anyone else.
So now spread good will to other people. First, people who are
close to your heart -- your family, your parents, your very close
friends: May they find true happiness, as well. Then spread those
thoughts out in ever widening circles: people you know well, people you
don't know so well, people you like, people you know and are neutral
about, and even people you don't like. Don't let there be any
limitations on your good will, for if there are, there will be
limitations on your mind. Now spread thoughts of good will to people
you don't even know -- and not just people; all living beings of all
kinds in all directions: east, west, north, south, above, and below,
out to infinity. May they find true happiness, too.
Then bring your thoughts back to the present. If you want true
happiness, you have to find it in the present, for the past is gone and
the future is an uncertainty. So you have to dig down into the present.
What do you have right here? You've got the body, sitting here and
breathing. And you've got the mind, thinking and aware. So bring all
these things together. Think about the breath and then be aware of the
breath as it comes in and goes out. Keeping your thoughts directed to
the breath: that's mindfulness. Being aware of the breath as it comes
in and out: that's alertness. Keep those two aspects of the mind
together. If you want, you can use a meditation word to strengthen your
mindfulness. Try "Buddho," which means "awake." Think "bud-" with the
in-breath, "dho" with the out.
Try to breathe as comfortably as possible. A very concrete way
of learning how to provide for your own happiness in the immediate
present -- and at the same time, strengthening your alertness -- is to
let yourself breathe in a way that's comfortable. Experiment to see
what kind of breathing feels best for the body right now. It might be
long breathing, short breathing; in long, out short; or in short, out
long. Heavy or light, fast or slow, shallow or deep. Once you find a
rhythm that feels comfortable, stay with it for a while. Learn to savor
the sensation of the breathing. Generally speaking, the smoother the
texture of the breath, the better. Think of the breath, not simply as
the air coming in and out of the lungs, but as the entire energy flow
that courses through the body with each in-and-out breath. Be sensitive
to the texture of that energy flow. You may find that the body changes
after a while. One rhythm or texture may feel right for a while, and
then something else will feel more comfortable. Learn how to listen and
respond to what the body is telling you right now. What kind of breath
energy does it need? How can you best provide for that need? If you
feel tired, try to breathe in a way that energizes the body. If you
feel tense, try to breathe in a way that's relaxing.
Letchworth Dhamma Nikethanaya International Buddhist Centre for Education, Meditation, Psychotherapy and Counselling.
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