Guided Beginner Loving-Kindness (Metta) Meditation - 30 Min (How do I Meditate?) - full instructions

[@dandeasy8711]

Thank you, that was totally amazing, my mind has been all over the place today (manly in the past or the future) and this meditation was truly calming and reinvigorating. Thanks once again for sharing! Dan

[@beyondesoteric]

Eternal Gratefulness to whom Created this meditation❤️

[@davidjohnson8218]

You are welcome! Check my book "the Path to Nibbana" to find out how it all works and achieve freedom for yourself! 🙂

[@SeanAvena]

It was my first time listening to this, and I found myself crying as I started to smile and make wishes for myself. I didn't know that those feelings of love and happiness could come from within and without need for anything else. And, I didn't realize how much I needed to both give and receive it. Thank you.

[@mariarachelcedro7225]

Sean Avena,just like me.

[@ramonvolp3663]

I recently "rediscovered" meditation altogether, I knew it existed, but never thought of it as much. Today for the first time, I felt like I was bound to the ethereal side of the world, only for just a brief moment. I haven't ever felt that feeling before, let alone knew it existed. This video is my first ever metta meditation. I as a person never really cry about anything. But when I had to send love and passion to my friend, it felt like my heart was opening a blockade that's been there for years. I could say things to my passed away dad and it seemed like he appreciated every word I told him. I cried, and cried until I stopped the meditation with force because it was too overwhelming. I cried with a smile. Thank you for this, thank you deeply from my heart. To whoever reading this, you are loved. You can do whatever you want to do, and you can do it. I believe in you. You've got this.

[@DhammasukhaOrg]

Sadhu! Yes it works!

[@mickdooley8994]

Thank you for this. I am halfway through reading Path to Nibbana. I need to stop half heartedly meditating and fully commit. So grateful to have people like David on this planet.

[@davidjohnson8218]

Well- good for you mick! Post any questions. Just got back from the UK and we saw so much success on the retreat there. It works and it works fast!

[@sheilakirwan9462]

@@davidjohnson8218 Will you come again to the UK?

[@bonfire302]

"dont just say these phrases like a mantra" completely snapped me out cause that was exactly what i was doing!

[@paramitabhattacharya496]

The most profound and impactful loving kindness meditation I have ever come across. My heart fills up with gratitude towards Bhante.Thank you so much. Gift of dhamma is priceless.

[@madambutterfly4352]

I enjoyed this so much, which made my heart smile after weeks of anxiety... helped me think and feel differently, which I needed so much❤ thank you...

[@DhammasukhaOrg]

You are welcome. Please visit our site to learn more. It really works. David at dhammasukha.org

[@lemetaphysicien9556]

Please, what do you mean by: "when progress appears please contact us at Dhamma Sukha Meditation Center for further guidance at [e-mail]." What is your definition of "progress"? And what are the "benefits" of this meditation?

[@davidjohnson8218]

You will know when your mind becomes joyful and uplifted. You will stay with your meditation object for long periods. The benefits are the elimination of craving which means no more depression, negative feelings, anger and negative sensual desire. Step by step.

[@lemetaphysicien9556]

@@davidjohnson8218 Thanks... I have those blissful feelings in meditation (I even have tears of joy) but once out of meditation I'm still normal I guess... I have my desires and mental corruptions. :D

[@davidjohnson8218]

@@lemetaphysicien9556 Ok good - that is the first step. You have to go through all the jhanas and attain the unconditioned to get the permanent benefits. But you are building the bridge, step by step now. Just continue what you are doing and write me privately and I'll help you with your meditation. [e-mail]

[@sheilakirwan9462]

This is a beautiful and truly wonderful meditation instruction. Sadhu sadhu sadhu

[@corlisscrabtree3647]

Thank you 🙏

[@theobjectiverealist6713]

So what is the point of switching from yourself to a spiritual friend? Wouldn’t just using yourself as the object be enough?

[@davidjohnson8218]

The objective is to build enough "power" and to start radiating to the directions as it says to in the suttas. So at first you have just a little bit and you give that to yourself. Then you start with another person - a friend. And you stay with that person and use them as the object to develop your mindfulness. Then there comes the moving to more spiritual friends and neutral and enemies. And finally to the 6 directions and then to all directions at the same time. The power of the metta builds and then is strong enough to maintain into all directions at once. It then continues to build AND starts to change to gradually, one by one, into Karuna, then mudita and finally upekkha or equanimity which is the goal of the brahmaviharas as laid out in the suttas.

[@sheilakirwan9462]

@@davidjohnson8218 thanks for this ...Wonderful ...do you have any videos on extending the Metta to others and to all and all directions ....just ordered your book ...maybe it's in there ....many many thanks and METTACITTENA

[@jeffchavarria5405]

I started to cry as I smiled

[@omw2u441]

thank you bhante. that was beautiful.

[@Mettaverse]

🙏

[@irenabushong6494]

I just started practisung this mediation and find is very appealing and helpful to queit my mind, but keep experiencing two main issues, 1) i when i meditate listening to this recording, it seems my mind gets used to the „ routine of the words” and kind of bored because knows what happens next, so it is harder and harder and harder to experience the same amazing peace and harmony that i had for the first time listening to it.Is this normal ? It feel like staying on the object of meditation causes tension ( work) in my mind 2) during the video there is a lot of instructions/ information that kind interefere with my focusing in the meditation object utself, but when I try to meditate without the video I have a problem to „ stay on track” is this ok to continuation meditating listening to the sound /video ir should i try to meditate without it ( knowing the idea, ryłeś and recommendations ) ? I would like to comntionue this meditation because it helps me to battle my depression a lot !

[@davidjohnson8218]

Irena - glad you enjoyed the recording and the meditation practice. Indeed it is a very powerful meditation and will gradually eliminate these darker states of mind. Guided meditations can be very helpful when you are first starting out but later they may be too wordy as you indicate. Then you go ahead and try not listening and meditating and your interest isn't there. I suggest you download the Insight Timer app and find the Dhamma Sukha Meditation center site and the TWIM group. There are many more guided Metta meditations that may help. However you need to practice in the way Bhante shows you which is using the 6Rs to eliminate hindrances. You are going to have to work out the transition on our own to a less guided meditation gradually. You will have to bring a little bit more effort in and determination to keep yourself on track without TRYING too hard! Make it soft and easy - enjoy sinking into the metta. Make it SINCERE and really mean it. Become a glowing ball of Metta / Lovingkindness and let it radiate to yourself and your spiritual friend. If you want the guided meditation playing in the background then that's fine but don't pay that much attention to it. It is just a reminder and you don't need to follow it second by second. Smile more... and during the whole sitting. This will help a lot! And come to our site and look at the beginner resources for more meditation tips and videos. www.dhammasukha.org - and by the way we offer 1 week ONLINE retreats where you have an email interview daily and listen to a set of videos and practice. it's free and can get you very deep into the practice. Many people think that Metta is just a feel good meditation and it isn't only that. The Buddha showed us that it is part of the Brahma Vihara system that will take you to Nibbana! - wishing you metta - you can contact me at [e-mail] if you have more questions. David

[@anupammishra2719]

Thank u thank u very much 🙏🙏🙏🙏🙏🙏

[@friendlyfiresyeah]

Very calm and positive meditation. Thank you!

[@sheilakirwan9462]

Very very beautiful ...and helpful. Thank you so much

[@composerdoh]

I absolutely love this meditation. This is my new favorite guided metta meditation. I'm a little disturbed by advertisements, though. idk if YOU are trying to monetize this video, but youtube certainly is. It's strange, but it's been happening today especially- youtube has literally been interrupting this video every five minutes to bombard me with ads. I request you change the category of this video- in my sangha I think they post videos under the category of "religion" or "non-profits" instead of "education" and, I could be totally wrong, but I think that stops them from running ads on those videos.

[@davidjohnson8218]

Hi- I am sorry about this- I'll try to get this fixed asap. No- we had not desire to monetize this with ads. KZbin gave me a copyright warning on music that I used that was supposed to be copyright free from my video program I am going to have to put a new music track to it. Another solution is listen to the same meditation without the music. It should be adfree. Thankyou

[@composerdoh]

@@davidjohnson8218 Thanks for your reply- it may have something to do with my laptop too.... I have one I use for work and a personal one, and since I wrote that comment I noticed it only happens on the work one- I noticed this morning it did it on a different video. It was odd- literally interrupting a video I was watching every 2-3 minutes for a commercial, and on a totally different kind of video, but not a huge commercial channel. It was one you'd think would be under music and/or education category. I'd check to see if others are having a problem before you go changing the video. I find this guided meditation particularly helpful- for whatever reason it's very effective at keeping me more focused than most other metta meditations. Anyway, if it's REALLY a problem and it's due to the music you can contact me again and if you're interested and I have time I'll even make you some original background music for free, and if you like it you can use it.

[@composerdoh]

@@davidjohnson8218 PS- I listen to the music-free version too, btw, and I find both of them very helpful! Usually I use the one with music before bed and am in a position to nod off, and the music free one when I'm sitting more formally on a cushion or chair. Thanks again!

[@davidjohnson8218]

@@composerdoh Why don't you get adblock+ - It will block all ads on everything. I never see any video ads.

[@bangetmujur836]

Thank You. Sadhu sadhu sadhu

[@geenaee4772]

Sadhu Sadhu Sadhu

[@blackhunk2265]

Since this is for beginner, Instructions of procedure must be from.the beginning. It must be slow so that learner can feel his/her wishes.

[@aiden2083]

Heard good things about TWIM but not sure what to make of this after trying this guided meditation. Unable to feel any gratitude and unable to smile, all I could feel was hurt and pain. Almost unable to remember feeling what it was like to be at ease. As such I found the ongoing prompts to smile and feel gratitude difficult. Was able to set my intention towards myself to be free from suffering. And for my spiritual friend to be happy, although i feel it's not coming from the heart as it is hurting so much. Triggered lots of crying. Maybe that's what's needed at this time to start healing. I don't know.

[@posnose7219]

try to smile trying to make it into energy or something like that, if i dont feel some energy or whatever that is, i feel like the smile is false, but if i smile with some energy or effort in the smile with some good feeling, is more easy to feel like i am more happy or lovely or something like that. Sorry if doesn't sound very objective or very clear, but is the way i make it work.

[@posnose7219]

you have to become the smile or something like that

[@aaront3049]

Ditto, I’d highly recommend the forgiveness practice

[@M1h02222]

Thank you for the effort :). Metta

[@elftower907]

what do we do when we feel practicing loving kindness isnt good/ pleasurable because we must first address the hate and hurt wrapping our hearts?

[@martinratcliffe5987]

Forgiveness practice

[@elftower907]

@@martinratcliffe5987 it is that isnt it?

[@rizaliecesar4117]

hi can anyone share the background music used? thank you❤

[@NibbanaPassaddhi]

Metta or maitri is very powerful tool for meditation. Bhanthe, would like to request for the metta sutta reference for practice upto 8th jhana. Sadhu Sadhu Sadhu 🙏🙏🙏

[@davidjohnson8218]

Sutta MN 111 shows taking the metta,compassion, mudite and equanimity to Nothingness. When you complete the equanimity feeling the feeling disappears and then you enter neither perception. You use the brahmaviharas to get to the 8th jhana- from there you observe mind only and then cessation occurs. In breath you would go through the jhanas and then again you arrive at niether perception and there you would also take mind as object. Both are the same except the Metta path is more interesting and pleasant because of the feeling. And much faster because the mind enjoys it. Good question!

[@blackhunk2265]

Starting with smile but method to an End sitting to back to normal ? Is not explain. So it is like sudden stop of meditation in process.

[@AdamShaheen-p5r]

how does twim help when we know we need exercise to remove the blockages in our body? i guess its two diff things

[@davidjohnson8218]

What kind of blockages? I am thinking mental blockages which are tension and tightness. The 6R process recognizes any tension and tightness in the body and relaxes right then -whenever it happens. Gradually all of those types of feelings disappear and the body seems like there is just air there. No craving is there to create blockages or tightness.

[@AdamShaheen-p5r]

@@davidjohnson8218 its like energetic blocks and pain/ anger/ trauma that i feel in my arms, side etc.

[@davidjohnson8218]

@@AdamShaheen-p5r Hi Adam. Lets switch over to the Forgiveness meditation. Try this guided meditation for a week and let me know via comments how it goes. Forgiveness is the way to releasing these blocks. Once we do that then we go back to the Metta and 6Rs. Try this one. kzbin.info/www/bejne/pKuTkmiuncqbba8

[@Lostmusicvideos]

​@@AdamShaheen-p5r I've been feeling pain on my left side how do you know what it's attributed to?

[@elftower907]

Can my spiritual friend be a stranger

[@SadhuSadhuSadhu]

No

[@billymac29]

Very good meditation method. Question: How do i notice and release tension in my head? Is the tension always located in the head? Sometimes i feel it in other parts of the body?

[@kiwigan87]

From my understanding, our mental tension manifests physically on our body too. So, yes, release the body tensions :)

[@fujispirit]

Why music?

[@DhammasukhaOrg]

There is a version without music if you prefer that.

[@truthseeker7759]

Music is a distraction to focus and meditate. I want to follow your voice and guide

[@martinratcliffe5987]

Practice 6rs on your reaction

[@davidjohnson8218]

All- if you have questions about this practice please watch this FAQ kzbin.info/www/bejne/m4PSnmylnbSZo7c

[@monicacalderon2241]

Thank you! 🙏🏼

[@coconutwatersupreme]

Why am i finding it so hard to be kind to myself or others completely? I only see my spiritual friend's (bestfriend's) flaws. And how everyone deserves suffering. I feel kind and loving towards babies and kittens, but feeling that towards my friend feels dishonest. I dont know what to do.

[@DhammasukhaOrg]

I think its time for you to try Forgiveness Meditation. There is a guided meditation on this on this page and text. Give it a try! www.dhammasukha.org/forgiveness-meditation

[@blackhunk2265]

When spiritual friend is one then why Plular (they) instead of he/she in singular?

[@WalterTonetto]

Stop taking drugs

[@pranavibhagat85_-]

Why we chose friend not family member

[@davidjohnson8218]

We don't choose family members because we might have issues with them. We want someone a little outside the family that we like but that we are not really involved with - like a teacher, a best friend, a monk.

[@fingerprint5511]

3 forced ads!

[@jennymisteqq695]

I was listening to *different versions of guided Living Kindness Meditations.* This one was the first I encountered that started by hitting you with an ad before anything else. I stopped the video and came here to leave a comment questioning the priorities of this version. I can’t believe it had two more ads in it! *How could anyone not feel manipulated* let alone leave a positive comment?

[@BKKKevin]

Just smile and go back to your object of meditation...

[@tomtillman]

@@jennymisteqq695 This is You Tube doing this. I have the premium version which has no ads, ever. It's worth it to me because I watch a lot of you tube.

[@elftower907]

I feel this shouldn’t be used as healing practice but more an ideal and way of life.

[@jennymisteqq695]

I’m listening to different versions of Loving Kindness Meditations. This version is the FIRST to start off by hitting you with an ad. The other versions are adfree. Let’s you know what their priorities are.

[@jennymisteqq695]

I actually don’t want to go ad free because I don’t mind people receiving ad revenue. It just irritates me when a video has excessive ads is what irritates me. At the beginning of some Content Creator’s video I mute it and let those long ads play all the way through so they’ll get the full amount of payment!

[@amlacademy1426]

@@jennymisteqq695 it's random generated my guy

[@GregTheRushFan]

Don't move! Don't scratch! Don't change your posture. Just sit like a soldier and be miserable! Check out Ajahn Brahm... He is the EXACT opposite. Be comfy! Meditation is much more pleasant without all the military demands!

[@davidjohnson8218]

Ha ha - Ok let's kindly not move twitch etc. Sit still with a relaxed mind relaxing any desire to move. The issue is that once you move you have taken away the basis for the Jhana to arise. The body must be still for the jhana to arise. Like ice freezing in the fridge - you can't go shake it and expect it to freeze. Just smile and relax and don't move. Jhana is very easy and quick with this method. 🙂

[@GregTheRushFan]

@@davidjohnson8218 I agree that is the case after the body and mind have become still, but it is stated as a COMMAND right away in the video. I have found that it is very important to move, scratch and do anything that is required to achieve a comfortable posture for at least the first 5-10 mins otherwise itches & cramps will arise and greatly disturb one's peace later in the meditation.

[@DhammasukhaOrg]

@@GregTheRushFan That's ok. Just get comfortable but after 10 minutes I command you to not move! 🙂

[@ethicalphytophage]

Thank you!🙏🙏🙏