2019-05-01 19:40 Evening Class

Type: Metta Bhavana
Read Time: 2 mins

Evening Class

Warm up walking meditation 10 Minutes

Today the pre-sitting walking meditation took around ten minutes. This session had a nice feel today. I found good mindfulness of the walking sensations. As we came to sit, I enjoyed a pleasant calm and looked forward to the practice.

First Metta Bhavana session

It had been a long time since I did a Metta Bhavana session. It made a nice change to the breathing awareness practice I have been doing for so long. I found a good focus in this session. I also tried to keep an awareness or body sensation of having an open heart which from which the good wishes would emanate. Adding this awareness to the internal loving-kindness really seemed to help me remain focused without thinking.

There was a little internal chatter, but surprisingly little, and after sitting for around 25 minutes we finished what was an enjoyable and relaxing meditation. Some of the good energy remained with me while we had the refreshments.

Second Metta Bhavana session

The second session was very similar, perhaps with a little less guidance from the teacher. Again I was well settled and thinking was greatly reduced. I was aware of slightly more thinking bubbling up in this session, but it was very manageable and noticed quickly. As the session progressed I again used a focus on the sensation of an open heart, along with good wishes. I generally used three internal phrases along with body awareness


An enjoyable evening, I generally stuck with the rather plain wishes:

  • “May you be happy”
  • “May you be well”
  • “May you be free from suffering”

In both sessions, along with an awareness sensing an open heart. I’m not sure if I am able to make next weeks session, but I will be glad to do this again soon.


Meditiation Type Metta Bhavana
Meditiation Position Seated Tall Chair Walking Walking Indoors
Meditiation Length 45m
Meditiation Stages Stage-3 Stage-3+
Tags Group Session Relaxed Energy
Satisfaction Rating 7
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