Hi there,
This is Devon.
Thanks for joining me in this meditation.
In this practice we'll explore how we see other people and in particular people we don't know.
Just like us and just like the people we care about,
Strangers also want to be happy and free from suffering.
In cultivating a friendly attitude toward these neutral beings,
We can begin to loosen our preferences and we start to see everyone is worthy of love and kindness.
It's a powerful practice for dismantling our assumptions and also noticing those beings who we might usually overlook.
For me,
This practice has changed the way I move through the world,
Especially in public places like the grocery store,
The post office,
And the airport.
It's changed even how I relate to rideshare drivers.
Caring for strangers can really bring inspiration and a sense of connection to all those around us.
To start,
Get into a comfortable and relaxed posture.
Remember that formal meditation can be done sitting,
Standing,
Lying down,
Or walking.
Whichever posture you choose,
Bring your attention to the present and be aware of the sensations in your body.
What do you notice?
Now,
Think about why you're doing this practice.
We can form a clear motivation,
Something personal,
Like I'm gonna do this practice so that I can appreciate the people,
Animals,
And other beings in my life,
Even those I don't know.
Great.
Close your eyes now and allow your body to relax.
Take a deep breath and when you exhale,
Release any tension you might be holding in your body or your mind.
Now,
Breathe naturally.
Each time you exhale,
Let go of the need to do anything and just settle into being.
There's nothing to change or improve.
Appreciate this moment and see what else you might notice in the body and in the heart.
The main point of this practice is to see that we all share a wholesome desire to be happy,
Peaceful,
And healthy.
And we want to avoid suffering and difficulty.
Here,
We're going to do this with the people we don't know so well.
So think now of an acquaintance or someone you see regularly,
Someone you don't know very well.
This could be the checkout person at the grocery or your mail person,
Your bus driver,
Someone you feel kind of neutral about.
And remember,
You don't have to pick the perfect person.
Just see who comes to mind and then imagine them here with you.
You might notice what they look like,
Feel their presence,
And even though you don't know them,
You can make this vivid and detailed.
Notice their humanity,
How they share the same basic desires to be happy and healthy and safe and peaceful.
They have successes and failures,
Just like you.
And they also probably act wisely at times and then also do things they regret at other times,
Just like you.
Appreciate this common ground that you share.
And remember,
We're using the image,
The felt sense,
And the phrases to send our kindness.
So feeling them here with you now,
We can drop the phrases silently into your heart.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Just sending the phrases to this neutral person.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong in body and mind.
And may you awaken and be free.
Notice if you feel numb or distracted.
This is common,
Especially when sending metta to strangers.
It's okay.
When you notice you're distracted,
Simply come back to your body and your phrases for kindness.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
And may you awaken and be free.
As you continue,
You can see your chosen stranger receiving your good wishes.
You might not know the specifics of their lives,
But you can trust their basic desire to be happy.
Imagine them truly receiving your kindness.
See them happy,
Healthy,
Safe,
And protected.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Whenever you get distracted,
Simply come back to your body and your intentions to cultivate kindness for this stranger.
Every time the mind wanders off,
Gently bring it back.
And when you want to rest,
Feel free to let go of the phrases and simply feel the body for a little while,
Trusting that your kind intentions are the most important thing.
Let them be bigger than any other emotion or experience you're having right now.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
May you awaken and be free.
Notice whatever feelings and sensations are present as you continue to send the phrases.
He might not feel anything at all,
Which is just fine.
Simply notice what's happening with a sense of openness and curiosity.
Notice if your feelings about this stranger are changing as you continue to send the phrases.
May you be happy and peaceful.
May you be safe and protected from harm.
May you be healthy and strong.
And may you awaken and be free.
Okay,
Now take a few deeper breaths,
Letting go of all the effort,
The images,
The phrases.
Just resting in the simplicity of the moment.
Nothing to do and nowhere to go.
As you transition out of the formal practice,
Stay aware of opening your eyes as you look around and stretch.
Bring all of your awareness,
Your kind intentions along with you as you move out into your day.
Thank you so much for your meditation.
Cultivating Metta for strangers is a powerful way to begin really seeing those beings who we often ignore or overlook.
In this way,
It's dismantling the ways that dominant culture trains us to only notice certain kinds of people or beings.
As you go about your day,
See if you can notice those you might usually pass by and take a moment to send them kind wishes.
Trust that this practice can radically transform the way you are with yourself and with others and that it leads to a deeper sense of well-being and connection with all those you meet.
Thank you so much.
We'll see you next time.
