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Radiating to the Directions

Tranquil Wisdom Insight Meditation - Advanced Practice #2

Note: these instructions are for when you have successfully finished working with your Spiritual Friend in your beginning practice.   Go back to  Advanced Practice #1 Here


Now that you are done with the "Breaking down the Barriers step", you can start with the RADIATING METTA TO THE SIX DIRECTIONS and this will carry you onward to Awakening. 
It’s very easy to explain but doing it can have its own challenges - like trying too hard.


  • Bring up the feeling of Lovingkindness or Metta in some way -- remember a time when you felt it.  Just bring up that wish again like you always do; a smile usually works. No need for phrases now.

  • Take that feeling and radiate it to six directions, one at a time:  forward, backward, up, down, right, left. Spend five minutes each direction. Or you can make a circle of them if you like. 

  • Then for the rest of the sitting send it out to ALL Directions at once.

  • Keep it going and pay attention to the mind starting to wander or the attention to move away. 6R! 6R! 6R!

Radiate like a candle that feeling of Metta or Lovingkindness to each of these directions.
Notice the feeling specifically and notice how it goes out.  By feeling,  I mean the vibratory feeling of Metta. See it going out like a river touching everyone in that direction and making them smile. Radiate from your head.  Now the feeling is no longer in your heart. Never push it back down.

Importantly, don't do this as a "practice" but like you just sat down on a park bench and felt like sending loving thoughts to everyone everywhere - this is not only lovingkindness but generosity too! You are sending your lovingkindness to beings in every direction with the sincerest of wishes.  There have been studies that show people who have done this have influenced their very neighborhoods or nearby areas for the good.
Smile - can't stress that one enough - that will keep it going.
When it fades make a wish but not a verbal wish -just GENTLY see it flow out. No need of phrases.

You are a lighthouse. Just by having your 'Metta light' on it spreads to the whole world. To the solar system, to the galaxy and even beyond into the whole universe and even beyond that! Just keep it going out.
Now we want to sit longer - 1 hr to 1.5 hr and longer. The mind gets deeper the longer you go. It needs this time to settle.
It is NOT about how strong you make it but how closely you can follow it and 6R any distraction.  Really look for distractions that take you away from this river of Metta.  See how they arise. 6R them as soon as they start.

See what happens first, second -6R immediately before the next phase of the distraction or hindrance arises   

Pleasant Feeling--> "I like it" -->The Story about it     Feeling/Craving/Clinging    -These are links of dependent origination. We are trying to "walk back through these links to see them closely.  When you can see these you will start to see even Contact arise before the feeling, and then even more subtler states like Mentality-Materiality -then Consciousness and finally the Formations themselves. When one 6Rs these links you eliminate Craving and prevent the next link from arising.  You will gain a great peace - beyond what you have ever known before.

You will see this completely impersonal process just rolling on without a do'er -without a self there at all.
So we radiate into the directions now, sincerely wishing for all beings to be happy.  See it go beyond this planet, beyond this universe.

When you do your walking meditation no need to do directions just stroll radiating Metta to all directions at the same time and 6R when your mind wanders.
Gradually the feeling will change and we can talk about that as it occurs.  Eventually, you will go through (automatically) the 4 Brahmaviharas of lovingkindness, Compassion, Joy, and Equanimity.

Have fun! and don't push or try, just let it flow! Let it flow!

Words of the Buddha

Mettañca sabbalokasmi,mānasaṃ bhāvaye aparimāṇaṃ:
Uddhaṃ adho ca tiriyañca,
asambādhaṃ averamasapattaṃ.

With good will for the entire cosmos,
cultivate a limitless heart:
Above, below, & all around,
unobstructed, without hostility or hate.

Sutta Nipāta 1.150

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