Meditation Learnings

Today at Triratna Budhist center - just when you thought you know a little bit about Metta, in comes an experienced teacher and provides new insight!

Instead of phrases, first connect with the "intent" in yourself that wants to be happy and secure, rest with it (then it grows), then simply bring to mind a friend, neutral person, self etc Connect with the person, get a sense of their presence and then realize they have the same intent...and let metta naturally flow and expand.

when you are lost, come back to the bodily sensations/awareness, then connect with your intent again and the person.