[Gem]

Knowing in this moment, as it is, you look deeply into your present state by knowing what your body feels like. There may be a pleasurable feeling in the body, and there might be a discomfort. It is simply true that this is the way it is, and you know what it is like.



You can see your own emotions as they are now. Whatever the emotion might be you can feel what it is like, and you can feel where it manifests in your body. You know how you are feeling, and what they are like as they manifest in the physical body. Your attention is curious as you look deeply to find out the truth, as it is for you.


You can see what thoughts arise, and how these affect emotions, and how emotions manifest physical sensation, and recognise the unified phenomena of mind and manifest.

Investigate and find out without trying to make it other than it is - yet the light of conscious awareness is having a positive effect on your body and mind because your pure awareness brings the light of consciousness to all you see.

There is a light from the universe which touches you right on the top of your head. You can feel it there if you pay careful attention, and you feel it beginning to radiate from atop. It starts to make your face feel tingly and vibrant - feel your face is radiant. The light from above tingles on your scalp, and it shines from your face. It starts to move into the throat, and perhaps you feel as if the throat is a little constricted, which is common and normal. Take your time being careful and thorough being aware of what this is like. The light diffuses further across your shoulders and neck relieving any accumulated tension that might be held there. Allow it to relax you - it begins to infuse down the arms, bringing a lively feeling to them. The hands feel intense with it, tingling with a myriad of subtle feelings. You bring one hand slowly to your breast and feel the energy from it start filling the chest cavity. Here in the heart area you know its pure, loving quality is purifying and healing. Feeling, the crown of the head, scalp, face, throat, shoulders and hands as it pours more fully into the heart-felt area. You can put your hand down now. Notice how the vibrancy is also in your back as it begins to flood the lumbar area and abdomen. Your body feels different now - infused with the love of the universe - revealing your densities and healing those accumulations. After a bit, it moves through the pelvis and thighs, suffusing the lower legs and then feet. The feet feel intense like the hands, and you're connected now, solid with the Earth. You can feel your toes tingle. From the crown it comes in and fills the body with pure conscious light. You know it is true in your experience. You can feel it.

It now begins to radiate from you into the space around you, resonating the atmosphere with its frequency, changing the vibration of the air. You breath in knowing it is wonderful, and exhale - kindness and love into the air that you share with all living beings. Feeling peaceful, breathe in: I am peaceful, breathe out: may you all be peaceful. Breath in: I am happy, breathe out: may you all be happy. Sitting like I am, I breath in contentment: may you all be contented.

Feel free. Be creative with your metta practice and use it for a greater good: your greater peace and happiness and the love of all things.