Guided Metta Body Scan, by Mark Nunberg:

As we all know, it’s not uncommon to be ___ retreat. So we unite at this time, we’ll take this time to look if it’s okay, to say, play, with intention. It really matters how we incline the mind and we don’t have to wait for wholesome, beautiful states of mind to arise. We can know that we exists in a lawful universe and their ways to incline the mind. So one of the things that we’ll do this at this time every evening is that we’ll ___ the, sometimes it’s called the ___ with the divine abiding. It’s not the title that it’s on the ___, but sometimes, it’s called that. So, sometimes people call it the four quarters chant. And it’s not just about chanting together, but using that experience of chanting to incline the mind. The mind is like useful view to have a sense of the mind, in the sense of waiting, or ready to incline toward the experience of loving kindness and compassion, appreciative joy or gladness, and equanimity. It’s just in a sense of waiting for the appropriate prompt. So when we do the chant together and then the guided loving kindness meditations that we’ll be doing this week, different types of loving kindness practices. Most of all, we’re interested in how this ray of mental quality that we’re ___ during the day, that’s a very dynamic thing. We know this, right? We call fall into heavy states, and then just a matter of moments, be in a very sublime state, forgiving yourself, we’re being in a negative state, and then back to judging yourself and then a heavy state again. So, the mind is very dynamic, and just knowing that about the mind, this is what makes it interested. So, even at the end of first day retreat or often feeling a little tired, when we do the chant, just—if you just have this understanding that the mind is very dynamic in that beautiful states of mind of loving kindness and compassion, and just forgiveness for yourself for whatever it might be—appreciation for the good work of getting yourself here, shine up to day, keep shining up moment by moment, could be causes for really beautiful wholesome states ___. So let’s do this chant together, and I think it’s—if you haven’t done this ___, you’ll notice there’s a little triangle above some syllables and below other syllables, so just go up and ___ you can just follow my lead with this if you haven’t done this before. It’s the four stanzas. Basically, repeating for each of the four, divine abodes of loving kindness, compassion, gladness, appreciative joy, and equanimity. And once we’re done with the chant, just notice the silence, and that go right, stay right in your meditation posture, and then I’ll get some instructions for the guided meditation, but it’s nice just to settle into the meditation posture all the way through the sit tonight.

So now let’s make the four boundless quality shine forth.

(chant starts)

I will abide ___

With a mind and ___ with loving kindness

Likewise the second

Likewise the third

Likewise the fourth

So above and below

Around and everywhere

And to all as to myself

I will abide

___ in world

With a mind and ___ with loving kindness

Abundant

Exhalted

Immesurable

Without hostility

And without ill will

I will abide ___

With a mind and ___ with compassion

Likewise the second

Likewise the third

Likewise the fourth

So above and below

Around and everywhere

And to all as to myself

I will abide ___ the all-encompassing world

With a mind imbued with compassion

Abundant

Exalted

Immeasurable

Without hostility

And without ill will

I will abide ___ one quarter

With a mind imbued with gladness

Likewise the second

Likewise the third

Likewise the fourth

So above and below

Around and everywhere

And to all as to myself

I will abide ___ the all-encompassing world

With a mind imbued gladness

Abundant

Exalted

Immeasurable

Without hostility

And without ill will

I will abide ___ one quarter

With a mind imbued with equanimity

Likewise the second

Likewise the third

Likewise the fourth

So above and below

Around and everywhere

And to all as to myself

I will abide ___ the all-encompassing world

With a mind imbued equanimity

Abundant

Exalted

Immeasurable

Without hostility

And without ill will

We’re allowing the body to settle. ___ health has habits of picking up content, ___, but the mind also has wholesome habits of letting things settle, putting down the load, allowing things to be. We could call these wholesome habits, intentions of enunciation, keeping things simple comes from so many moments of seeing the mind pick up and spin, and suffer. So we tune into this wholesome instinct, wholesome habit of letting things settle. Letting the muscles of the body release, appreciating the quiet space of the heart and mind. All the way through this week as we do this loving kindness, reflections in the evening. We want to see the arising of this wholesome states as natural occurrences, not something that—I have to do, you have to do.

And tonight, we’ll keep it really simple, bringing attention to the body, the sitting body. Healing, noticing, the movement of sensation, pleasant and unpleasant and neutral, and recognizing this capacity to be close to sensation. To be interested as ___ this afternoon. This willingness to feel into the body, this ___ of sensation. All of these wholesome factors of awakening of mindfulness and investigation with energy, persistence, this can be seen or felt as a kind of love of kindness, the willingness to include the weight of the body is ___, the willingness to be interested. Not to show up into superficial way, but to really settle into. Even if it’s unpleasant. To stay, the willingness to stay right in the middle of the body. So, do a simple body scan.  A loving kindness body scan we could say.

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