Welcome to the meditation of the Four Sublime Attitudes,
Rama Vihara.
I am your host,
Cease Rivera.
Welcome to this sacred moment of stillness.
Breathe deeply.
Allow yourself to arrive,
Not as the mind that thinks or the body that feels,
But as the awareness that witnesses both.
As the breath softens,
The heart begins to open.
Your journey now through the four radiant qualities of the awakened heart.
The metta,
The karuna,
The mudita,
And the upika.
Feel the breath flow gently through your chest for metta loving kindness.
May I feel and be peaceful.
Whisper this inwardly.
Next,
Whisper,
May I be free from fear.
Next,
May I rest in love.
Let that warmth expand beyond the self to someone you love.
May you be peaceful.
May you be free from fear.
May you rest in love.
Let the same loving kindness ripple outward,
Embracing all beings,
Humans,
Animals,
And unseen within the boundless field of love.
Now breathe into the space of empathy,
The karuna of compassion.
The sacred ache that arises when we see the suffering of others.
Feel that tenderness,
Not as weakness,
But as strength born from understanding.
Whisper gently,
May all beings who suffer find relief.
May their pain be eased.
May my heart remain open in the presence of pain.
Let your compassion be vast enough to hold your own wounds too.
Let healing begin through acceptance.
Bring to mind someone who's joyful,
Successful,
Or at peace.
The mudita.
Sympathetic joy.
Notice the mind's natural tendency to compare and then release it.
Instead,
Let the heart rise in joy for their happiness.
Whisper gently.
Inwardly or outwardly.
May your joy continue.
May your light expand.
May all beings taste the sweetness of contentment.
Feel the joy multiplying in your own heart.
A reminder that the joy of others mirrors the joy within you.
And finally,
The pika,
Equanimity.
Rest in the stillness beneath all experience.
The heart remains open,
Yet undisturbed.
This is the balance of spirit and form.
Compassion without attachment.
Love without fear.
And finally,
Whisper.
All beings are the owners of their own actions.
May I remain steady in this change.
May I see the wisdom and peace.
Let this calm become your foundation.
Equanimity is the stillness,
The ocean beneath the waves of emotion.
Breathe,
Rest,
And be.
And as we close,
Feel the four radiant qualities alive in your heart.
Loving kindness softens.
Compassion heals.
Joy uplifts.
Equanimity balances.
In this harmony,
The heart and spirit merge.
You return to the infinite awareness that loves without condition.
Now,
Welcome back.
You may take this and carry this with you wherever you go.
And shine the light on yourself and others.
