Meditation: Loving This Life – Happiness - a Metta Practice

Tara Brach

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🗓️ 9 May 2019

⏱️ 17 minutes

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Summary

Meditation: Loving This Life – Happiness - a Metta Practice - This meditation turns us toward naturally arising happiness with the image of a smile, welcoming the aliveness and presence of each moment with the spirit of “yes” and then closes with a brief lovingkindness practice. NOTE: a favorite retreat meditation from the archives.

Lama Gendun Rinpoche writes, “Happiness cannot be found through great effort and willpower, but it is already there, in relaxation and letting go.”

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Transcript

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0:00.0	The following meditation is led by Tara Brock.
0:07.5	To access more of my meditations or join my email list, please visit TaraBrock.com.
0:30.0	The attitude that really supports us in presence is one of friendliness, this quality of saying
0:51.7	yes regarding whatever is arising with a quality of kindness, with care.
1:01.3	Can be helpful to begin a meditation by sensing the curve and shape of a smile.
1:10.0	When you might sense sky, great open sky with the smile filling the space of the sky.
1:24.4	And let your mind merge with that with that great open sky.
1:31.8	You can feel your mind filled with a benevolence, that receptivity of a smile.
1:45.2	Sensing smile spread through the eyes, so the eyes soften.
1:56.7	And the mind's a slight smile at the mouth, let the inside of the mouth be smiling.
2:10.2	There's softening or relaxing of the jaw.
2:18.0	I'd sense the curve of a smile spreading through the heart and the chest area.
2:26.8	Not to cover over, but to make space for what is here.
2:33.2	You can sense the tenderness of heart floating in the space of a smile.
2:47.0	Feeling the chest be open, feeling the shoulders free to relax a bit, a kind of melting or dissolving.
2:55.7	From the inside out in the shoulders, let it go.
3:03.4	Arms hanging easily, the hand soft.
3:21.4	Feeling with that openness of the torso, the chest that you can relax down through the stomach area,
3:27.6	softening the belly, letting the breath be received deep in the torso.
3:38.5	Still sensing that smile, the eyes, the mouth, the heart, smiling in the belly.
3:51.8	Just loosening, letting there be some space, feeling the aliveness there.
4:07.0	Feeling the sense of aliveness, awareness spread down through the legs, feeling the feet from the inside.
	...

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