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Spirit of Ma'at: "Prophecy" — Vol 3, No 6

From Space/Time to Time/Space
Carla Rueckert channeling Q'uo

with Wynn Free


Carla Rueckert is most well known for the "Ra, Law of One" series that she channeled in the period from 1981 to 1985. In this series, a group soul that identified itself as Ra (allegedly the same Ra that is channeled by David Wilcock) gave a detailed and scientific overview of how consciousness evolves in the greater Universe. A summary of this Ra material was printed in the Spirit of Ma'at (see The Universe According to Ra).

The author thanks Carla for extending him the trust to permit him to conduct this unusual interview with Q'uo, a multidimensional group soul, over the telephone. The author also thanks Jim McCarty for his assistance as scribe and helping to keep the energies grounded. This channeling was conducted on November 28, 2002, and transcribed by Terry Brown.



Wynn: How is one best able, from a spiritual perspective, to address the changes that the world will be going through?

Q'uo: We are those known to you as Q'uo and are aware of your query.

Firstly we would say that the physical manifestations of unrest, terrorism and war are what they are and are the natural outworking of the processes of graduation in which entities who have chosen service to self are attempting to graduate with the same devotion and focus with those who are attempting to graduate in the path of service to others.

The situations, we would suggest, are in the hands of all of those who understand and realize that they are systems of eternity who came here to learn and to serve and who wish to go on to learn and to serve, for that is the desire of the upward spiraling of selves of each entity and each atom that exists within the physical and metaphysical universes.

We would suggest that the self be attentive. The responsibility of the open heart is to love unconditionally that which is seen, and to see everything and every person as yourself or a part of yourself. In times of disquiet and conflict, entities are offered a sharpened opportunity to behold the shadow portion of the self: the wolf that bites at the heart.

This forthcoming year may contain disquiet. We can only encourage you to choose opening the arsenal of inner and outer gifts towards the Third Density (see Glossary) situation, finding ways to respond appropriately in service to others as inspired.

With this concern reduced to that which is its actual nature — that is, that which can only be effected positively, by knowing all is well, or negatively, by worry — the concern can then be turned to that which is the true business of this hour, this year, and in the decade to come, and that is aiding the planet itself and aiding the self and other selves to achieve the ability to enjoy an increased density of the light energy that is now flooding your physical sphere.

The nature of that one is change, and it will become less and less possible for Third Density physical vehicles to dwell in that Light. Not because it is damaging to the physical body, but because the energy body is hardened, in a way, into a state of mind that is characteristic of Third Density and is connected with the concept of self-protection and survival.

The enjoyment of life of Fourth Density (see Glossary) is dependent upon being able to move into a state of consciousness in which all other selves are seen as Self and all crimes and achievements are seen as a portion of the Universal Self, and then to move that 180 degrees, to where the self is seen as all things and as the Creator. That unification of consciousness opens the self to loving and being loved in a way that the body loves itself, rather than the way entities who are separate units love each other. Each way is unique.

We do not presume Oneness at the physical level, but rather we suggest that, at the subconscious level, entities within Creation are already One, and therefore the process of moving from Third to Fourth Density, in part, consists of accepting the Oneness at a level which has moved into the belief and perception system of the entity. This biases the conscious entity toward retaining the attitude of Unconditional Love and outgoing radiance at times when there is a perceived threat.

The one known as Saint Francis of Assisi is said to have called the fire "sister fire" and the pain "brother pain," seeing all things as qualities, as a portion of life. In each culture, there are stories of the realizations of unity.

We were speaking to concerns in a metaphysical sense of the upcoming year and we were placing out the enhanceability of those who remember the mechanism of the confusion that is covering the deeper essences of that which is occurring in the infinite plane of consciousness.

We would suggest that the coming year is one in which there is an occurrence that is ongoing and cyclical within that ongoing unity, which is as if there were a ratcheting up of the density actually experienced by those among the people at this time.

These movements began long ago and are increasing in their frequency as the clockwise motions of planetary movement spiral this planetary sphere into the vibrations of force related to time/space and space/time (see Glossary). The mismatch in vibrations between those who live and dwell within the Third Density, choice-making brain is increasing, and it is becoming more difficult to feel comfortable.

This experience of discomfort is markedly increased by the choice in gadgets of those among your peoples who are in service to self. These choices include your media and the various products of your people's service-to-self intrigues. These two factors combine to offer to the Third Density entity a remarkably increased experience of rush, stress, uneasiness, or even depression.

For those who are awake, the mismatch has a different effect. The attempts to keep the Third Density heart open within incarnations are imperfect. However, the sheer desire to keep that Infinite Love flowing through the energy body has a tremendous impact upon the Time/Space (metaphysical) rather than the Space/Time (three-dimensional) universe. Within Time/Space, intentions and ideals are "things." Consequently, even though the entity has been thoroughly imperfect in keeping the heart open, the intent, repeated and repeated without tiring, to return to a state of open heart allows the entity to respond to the Fourth Density portion of the vibration by seeking it. And in seeking, the entity moves into its needed next healing crisis.

Many times these crises are emotions and are expressed through what this instrument (see Glossary) would call "emotional conditions." Many other times there is actual difficulty with the physical vehicle, or other effects which vary with the reaction of the individual to the increased density of life and the imbalances within that entity's energy system.

The goal, then, is not perfection, but rather that sturdy returning and remembrance of Unconditional Love that is the nature of the One Infinite Creator; the remembrance that Nature permeates and builds the universe you are aware of, in all that you are not yet able to measure.

The very space that has so long been considered a vacuum is far more intensively packed with the Love and Light of the more Infinite Creator than are the atoms of what you perceive as matter.

Does this answer your query, my friend?

Wynn: Can Q'uo give any prophecies as to what actually might occur in the future, so that people can prepare themselves mentally and spiritually?

Q'uo: We are those known to you as Q'uo and are aware of your query.

We would suggest that giving such specific prophetic information would detune this contact to the extent that we would not be able to speak through her.

The response must begin, therefore, with our note that we do not feel it to be possible to speak upon such subjects without infringing upon free will. We again request simply that each be aware that there may be opportunities to serve in ways that are not presently obvious.

The situation as it develops will far better be served by focusing upon the steadfastness of faith that all is well and that all will be well.

We ask each, brothers and sisters, "Is it well to dwell on anything in fear, when the matter with which each concerns itself helps to shape the future? Is it well, then, to dwell on danger, even by way of preparing for it? Or is it better to dwell in a universe in which there is no danger, and thus affirm that which you wish and desire?"

The way that entities speak to themselves creates an amalgamated future in what you term "consensus reality." Therefore, any attention paid to survival beyond the usual preparation for your power outages, and so forth, is a way of expressing fear. There is no portion of the Creation which can be labeled "safe," nor is there any which can be labeled "unsafe" in terms of the continuation and the thriving in the progression of consciousness. There is no danger. The physical illusion is an illusion.

On the other hand, the harvest (see Glossary) does have physical aspects, in the sense that it is creating effects upon the surface of your planet because of the decidedly lagging vibrations of the Third Density population, which is creating a kind of resistance of the incoming density. The earth is far into its labor, and it needs the pouring of Light into that which this entity calls the Christ Grid and which others have called the Fourth Density Grid or the Ascension Grid.

This is the true emergency. In a planetary situation such as this, our focus, and perhaps that of any of those who are thinking metaphysically, is upon the softening of the labor of Planet Earth in her harvest and the increasing of the harvest of souls from this many-times-repeated cycle of greed, rapacity, and war.

May we say that the sum total of this tack of defense and aggrandizement is the production of fear and pain, and that these emotions are as food to negative entities which, from the Fifth Density level, are inspiring and activating the tendency towards extremist belief systems and the eye-for-an-eye point of view of justice.

Those who would serve at this time may well attempt to ameliorate the Third Density consensus reality. And we encourage those who would attempt to help.

The attempt to save the self is one that moves from fear, and we would suggest that this is not a position from which to achieve a truth. Following truth leads to the heart of self, and in the heart of self the identity is one of that which animates all things rather than being overly concerned for the physical vehicle.

We do not suggest that entities be careless, but rather that they respond appropriately as occurrences develop, meanwhile refusing to burden the pathways of the mind with fear-based concerns. Information will come by many messengers: that which is seen, that which is read, that which is heard, and that which moves before the vision of the bird and beast when they reign.

The process of true Knowing comes to one through one's own systems of guidance, from within the universe that dwells in the shadowy ocean of your brain cells — that opens the gateway to an infinite universe that is the true place where each lives.

Consider, if you will, that the entity that is watching that which is upon your television is observing a virtual reality. In just such a way, distortions in the infinite Love and Light of the Creator, when picked up on Third Density's physical channel, are translated into this particular channel of existence.

At the same time, each entity dwells within the corresponding metaphysical universe. The physical death is the movement from a heavy chemical illusion to a less distorted and non-physical universe. There is no discontinuation of being. However, each did not move into incarnation at this time to save the self, but to reach out a hand to others so that, as each hand reaches out, hands begin to connect and entities begin to hope in a focused and harmonized manner, becoming part of the rhythm and the flow of the very appropriate and necessary changes that are occurring within your planet at this time.

The harvest can truly be greatly increased at this time because so many entities here are just a tiny step from awakening. So we feel that there is a real possibility that, working increasingly in harmony, light centers like this one, and all positively-oriented groups upon your sphere, may begin to look less like solitary lighthouses and more like a city. The grid of Fourth Density may be seen as formed by the joint hands of all positive people and all joined hearts, as well.

In terms of aiding your planet, the seeking entity may look at the globe and behold many places where the life forces are weak — the places that are barren and unfruitful. These are places where there needs to be a strengthening — or a tweaking, as this instrument would say — of the Grid. Entities may at any time chose to become radiators of Unconditional Love to the Grid, simply by intending to do so and moving into a state of meditation.

The process of sending this Light forth is one of intending to do so. There are visualizations that aid in this sending of Light for some, such as the visualization of Violet Light being sent, or the visualization of the planet with Light streaming into the Grid and the Grid lighting up.

We would note that your scientists have discovered this Grid, among others, and therefore there is a panoply of sources entities may find that offer information of a linear kind concerning specific portals and grid points that this entity has no language for discussing. However, it is not necessary to know the Grid's makeup in order to aid by the very being of the self within the open heart.

May we answer you further, my brother?

Wynn: What's the best way to align one's own energy centers to the Christ Grid? How do we visualize it in order to send energy to it?

Q'uo: This instrument is familiar with the writings of the one known as Drunvalo Melchizedek, and we would say that the attempt to follow the exercises within that book having to do with the activation of the Mer-Ka-Ba is one system whereby the entity may harness and discipline the wandering mind within ritualistic mental activity that tends to open the energy body.

There are as many ways to open the energy body as there are inspirational experiences. There are many suggestions of such rituals of opening the heart and we would encourage entities who seek such to search the information available for such suggestions. The particular advantage of these rituals is that they can give an individual a reference point for the opening of their life energy and connecting with the Earth Christ Grid.

Beyond these techniques, there is an even more profound experience where one can actually maintain this connection to Christ Grid in a more ongoing way. We suggest paying attention to those ineffable and spontaneous expressions of joy and thanksgiving which each has experienced in ecstatic moments, such as the experiences of the bonding of a man and a woman in love, the bonding of friendships, and the discovery that one loves one's work.

Such feelings open the heart by their very nature. Beauty when perceived purely opens the heart totally. Therefore, what will open the heart for each seeker is unique. For this entity [Carla], it is the returning again and again to the table of Jesus the Christ and to take into herself that very experience which this entity views as Unconditional Love. This entity is in ecstasy as she hears the central words "do this in remembrance of me." And to that, this instrument replies mentally, "I will remember."

For another, the opening of the heart may involve the beauty of a song, the flight of a bird, or the odor of a rose. Each entity's point of balance is different. However, all have something in common: the need to open the heart.

When the heart is asked to open, first we ask the energy body to come into balance, to open and be unclogged. The simple asking of the mind to the self to take care of this aids in the ability to move into that state of consciousness that is the inspiration of love, the passion of right livelihood, or the firm settling upon that which is highest and best.

These feelings of the nature of the realization of Self and the nature about the Self greatly aid in the opening of the heart. Certainly anything that seems inspiring and resonant may be trusted by the discrimination of the individual.

The suggestion that we would close upon is that we would ask each to remember that spiritual evolution is a process of change. Change is, by its nature, a condition that biases the consciousness towards discomfort. The more work one does in consciousness in a day, the faster the metabolism of the consciousness rises. It is as though an entity were exercising muscles.

It is well to seek using measured kinds of meditations, especially if such practice is being done in solitude. In groups, it is much more safe to meditate for longer periods, and we would certainly suggest that entities in groups are more powerful magnetically than by themselves.

We suggest a gentleness with the Self, for the first self which must be loved, before one can love other selves, is one's own Self, and it is the hardest of selves to love. We would ask that each individual attempts to keep the light touch, being passionate and fiery as a lover in pursuit of the truth of the One Infinite Creator and of the nature of the deeper Self.

We thank the one known as Wynn and the other members of our group for calling on our presence for this somewhat unusual session. We have enjoyed meditating and sharing our vibrations with your own, and we thank each for the sacrifices of time and energy that each has made in order to carve out this time of contemplation and questions.

We leave each of you in the Light and Love of the One Infinite Creator. We are those known to you as the principle of Q'uo.

Adonai.



Glossary of Terms

Density: All consciousness in the universe goes through stages of evolution in 8 different densities (or dimensions) as it returns back to God. Normal life on Earth is Third Density, where beings experience themselves as separate from other beings and deal with issues of survival and recognition. A Fourth Density world is one where the inhabitants experience themselves as part of each other and recognize the inherent oneness in all life.

Space/Time: This is the description of the world we live in, where time is fixed and space is a variable.

Time/Space: This is the term which refers to what is commonly called the Other Side or the metaphysical world.

Graduation: The Earth is undergoing a dimensional shift from Third Density to Fourth Density. A certain percentage of the population of Earth will "ascend" to this fourth dimension and be reborn into a Heaven-type world where the inhabitants will experience love and empathy. The rest of the population will be reborn into another Third Density world where they will have another chance to evolve into the Fourth Density. Those who ascend will be said to have graduated.

Harvest: Harvest is another word to describe graduation.

Group Soul (also, Social Memory Complex): As a population continues to evolve beyond Fourth Density experience, it ends up as a conglomeration of energies that no longer need bodies. This conglomeration can aid in the service to lower Third Density worlds by interacting with individuals in a dream or trance state. Everyone moves into other densities during periods of sleep and usually forgets the experiences upon awakening.

Instrument: This term describes those who are able to connect with higher dimensional group souls via trance telepathic sessions.

Carla Rueckert may be contacted by email at ContactUs@LLResearch.org.

Source: http://www.spiritofmaat.com/archive/jan3/prns/rueckert.htm

Have a great weekend and week ahead everyone.

Love and Light to all of you,

Chris

The development of loving-kindness.


Introduction.

This is a Buddhist meditation practise, illustrating the importance placed on the development of compassion in Mahayana Buddhism. ('Metta' means 'loving kindness' and 'bhavana' means 'cultivation').

When we practise this meditation, we start with ourselves. That is, we aim to feel more appreciative of ourselves first of all: more integrated and less prone to internal conflicts, before we attempt to develop positive feelings toward anyone else.

The basic psychological principle that Buddhists recognise here is that if we can't feel good about ourselves, then we are less likely to be able to feel good about other people.

So a metta bhavana meditation session leads from concern with oneself, to a concern for other sentient beings.

All sentient beings experience suffering in some degree. Here we focus on developing empathy for the difficulties that others may be experiencing: we wish them well, having 'their best interests at heart'.

The metta that we want to develop in our daily lives, as a result of the meditation practise, should not be a massiveley contrived state, however. Buddhist philosophy says that compassion can spring quite naturally from a recognition of the 'non-duality' of self and other: it is a state of 'engagement' in the world, a state of 'relating', where we feel for the experience of other people, and where we also focus on the good, positive, kind feelings we have so that we can spread that stuff around a bit...

The amount of time spent on each of the 'stages' of this practise is entirely optional, but perhaps 10 minutes for each stage would be a good average; less for beginners.

There's nothing to say that you can't whip through it on your own in a matter of seconds though- why not!



The Meditation.

Choose a Posture you feel comfortable with.

If there is stress or tightness in any part of your body then just let that stress or tightness 'fall away'. Take your time. Allow yourself to become more relaxed.

When you're ready concentrate on the breath. Simply watch it come and go, allowing your breathing to become regular and a little deeper, without forcing anything.

If your mind wanders off in any direction, gently bring yourself back to an awareness of each breath you take. Try to maintain this simple awareness for a few minutes. Breath comes in, and breath goes out.

Now shift your attention to the body as a whole, focussing on any emotions that you may be experiencing within yourself just now. From now on, and for the rest of the meditation, if you find yourself distracted in any way, then gently 'bring yourself back' to your body and the current state of your emotions.

The 'transformation' or 'education' of the emotions is an important part of the mettta bhavana practise, so always come back to focus on the emotional aspect of yourself when you find yourself going off in some other direction, but don't forget that all parts are related. Positive thoughts can give rise to positive emotions and negative thoughts can give rise to negative emotions, and at other times we will want to work primarily with 'thought', but not now: so if you can, just tune in to your feelings and try to maintain that awareness. OK that's the preamble over!


The first stage of the practise proper involves developing good feelings for ourselves: something within us that we can draw on, to extend to others.

[Technique 1:] Look into your memory to find a time when you were particularly happy, when you experienced feelings of joy, felt glad to be alive, felt warm and positive. Explore those memories for a little while, and every now and again say 'may I be well, may I be happy, may I be free from suffering'.

[Technique 2:] Imagine that with each breath, along with the air of each breath we take in, there is a subtle, life-force energy or 'prana', and that just as you absorb the oxygen from the air, so on some subtle level your body also gathers and stores up the pranic energy. Visualise the body as a whole with your heart at the centre. Imagine the field of your body's subtle energy surrounding you like a cocoon of yellow-orange light. Don't worry about whether this is 'true' or not. Suspend your disbelief if you have problems believing in this kind of 'subtle energy'. Now imagine that as your awareness rests on your physical and subtle bodies, so healing takes place. Your energies become more integrated: you feel good! As you explore these positive, energetic feelings for a little while, every now and again you say to yourself 'may I be well, may I be happy, may I be free from suffering', and each time you say this the light of the subtle energy surrounding you grows brighter and stronger.

[Technique 3:] What is it that other people like about you? What do you think you are good at? What achievements are you particularly pleased with? Hold these good qualities in your mind for a little while, and feel good about yourself. Every now and again repeat to yourself 'may I be well, may I be happy, may I be free from suffering'.

Try and really tune into each part of the repeating phrase, so that when you say 'may I be well' and 'may I be happy' and 'may I be free from suffering' to yourself you are receptive to any effect the words may be having. Be calm and be respectful towards yourself: listen to what's going on in there. Be your own friend, be your own healer. Accept yourself fully.


The second stage is about cultivating metta towards a friend.

There are a few 'rules of thumb' about who to pick that it may be useful to bear in mind at first: it may be best to choose someone who is alive, whose age is within a few years of your own, to whom you feel friendship rather than physical attraction.

The aim here is to strengthen the metta that we already have for our friend. We already feel considerate towards them, we already care about their wellbeing, we already want them to be happy.

Tune in to those feelings and if possible let them become deeper, stronger, but please don't use too much force!. You might not feel much at all at this moment. You might even have some negative feelings towards your friend. If so, don't worry about it. Be gentle with yourself, be kind, and allow new feelings to grow at their own pace.

[Technique 1:] Picture this friend in your mind's eye and imagine that they are happy: imagine them smiling, imagine them laughing. Say 'may you be well, may you be happy, may you be free from suffering' to them, or simply wish them well in your thoughts.

[Technique 2:] Imagine your friend's body of subtle energy surrounding them like a cocoon of yellow-orange light. Imagine that this web of prana or life-force is centred around your friend's heart, and that as you say 'may you be well, may you be happy, may you be free from suffering', so healing takes place: the energy surrounding them becomes brighter in terms of colour and stronger in terms of energy. It also becomes more integrated in terms of the balance between different parts. If you get a strong feeling that you shouldn't be attempting this, then don't do it. Choose another of the methods described here with which you feel comfortable.

[Technique 3:] What is it that you like about your friend? What do you think they are good at in particular? What do you think they should be most pleased with? Hold these good qualities in your mind for a little while, and feel good about your friend. Every now and again in your mind's eye say to them 'may you be well, may you be happy, may you be free from suffering'.

Again try and tune in to each part of the phrase 'may you be well', 'may you be happy' and 'may you be free from suffering', with a calm and respectful towards your friend. You want to be aware of their needs, and you want to be able to do the right thing to help them.


Stage three is about developing metta for a 'neutral' person, that is, a person for whom you have no particular strong feelings in either direction.

Focussing on some kind of 'acquaintance' that you hardly know is probably best. Try not to choose a complete stranger.

Why do we want to try and extend metta to a 'neutral' person? So that we can remind ourselves that we all want to be happy and avoid suffering: These predilections are shared by pretty much everyone. This is true of the people we hardly know, just as it is true of complete strangers.

We don't have the energy to really take on board the sufferings of every person on the planet, but at least we can try to push back the envelope of our indifference a little here by choosing to concentrate on one person that we don't usually think about. Let's try and care about this one person that we barely know for a change.

Most of us have a 'shell' of indifference toward people we hardly know, in some ways because this can make life 'easier' for us: but too often acting from the shell becomes a habit, where we shut off from our fellow-travellers, even when it's not a necessity for us to do this. Sometimes the self-protective shell that we develop can cause us to be rude to strangers, and sometimes it can make us numb to the extreme forms of suffering that people we come into contact with may be experiencing.

We are not going to attempt to fully empathise with everyone right now. We are going to try and extend loving kindness to one person that we do not usually have any kind of feeling for.

Ask yourself what motivates this person. What kind of food do they like, do you think? What kind of films, or books, or TV programmes? Do you think they have friends and family living nearby that they can look to for support when times are hard?

Try and break out of the indifference that you felt before: in your mind's eye at least, try and connect with the person you have chosen, and share their humanity.

If you can, and without forcing it, feel 'solidarity' with them, knowing that most of the pains that they have suffered in the past, or are suffering now, are pains that you have experienced yourself. As you empathise with them, so let the good feelings that you have tapped in to already in this meditation, flow out to this 'nuetral' person. Say 'may you be well, may you be happy, may you be free from suffering', and as you say it, try and tune in to this other person, so that if your good intentions have any effect, try and be sensitive to that. If they seem to 'perk up' in any way, be happy for them.

If you don't feel much at all at this stage, don't worry about it. It may take time for you to be able to feel positive feelings for people with whom you have no kind of emotional bond. This is probably just 'how it is' for most of us unless we do a metta-bhavana-like practise perhaps for quite some time. But that's the point: to work at it.


The fourth stage of the metta bhavana practise is about cultivating metta towards someone that you find 'difficult'.

This may be someone whose behaviour you find mildly problematical, or they may be someone you consider to be a real enemy, who you feel does not have your best interests at heart. It's up to you. But, if you're new to the practise, and you are wondering wheteher to choose someone for this stage where there is real and intense conflict, then you may instead want to 'work up' gradually to being able to feel compassion for that person. Don't try and push yourself too hard. It's better that you're honest about how you feel and that you're not unrealistically ambitious for what you can achieve right now. If the potential person you're thinking of arouses very very strong feelings of anger or hostility in you then it may be a good idea to leave them out of stage four of the practise until such time as you can find a little more equanimity!

OK, you've chosen a person to focus on. If you feel anger, feel anger, or if you feel fear, feel fear, at least for a moment. If you want to argue with them, then be aware of that too, but don't indulge in any of these feelings. Watch as they rise up, and then let them go . Don't jump on every emotional train that comes along: this time let's choose to step back a little, not energising the parts of ourselves that would only deepen the conflict, in the way that probably we usually do.

Do you think that the extent to which they are 'difficult' comes from difficulties in their own life? If so, then be aware of that: feel for them.

Make a mental note that in future dealings with this person you do not get drawn any further into conflict with them, but instead find the most perfect Buddhist 'right means' in your actions in relation to this person.

[Technique 1:] Picture them in your mind's eye and imagine that they are happy: imagine them smiling, imagine them laughing. Say 'may you be well, may you be happy, may you be free from suffering' to them, or simply wish them well in your thoughts.

[Technique 2:] Think about what you have in common with this person. You share a common humanity, at the very least, with all of the 'thousand natural shocks that flesh is heir to'. In your mind's eye say to them 'may you be well, may you be happy, may you be free from suffering'. Wish them well in your thoughts.

[Technique 3:] What good qualities does this person have? They must have some! What do you think they are good at in particular? What do you think they should be most pleased with about themselves? Assuming you can think of good qualities like this, then hold those things in your mind for a while, while trying to cultivate good feelings for the difficult person you have chosen. Every now and again in your mind's eye (even if you can't think of anything good to say about them) say 'may you be well, may you be happy, may you be free from suffering', and imagine that as you visualise in this way, so the conflict between you lessens.

Before we go on the fifth and final stage, come back to a simple awareness of your body and whatever emotions you can sense are active there. Allow yourself to be calm and relaxed.


In stage five we broaden the focus of our awareness, aiming to shine metta out toward many other sentient beings.

First of all we need to contact the really good feelings again. Tune back in if you can to the happiness that you felt earlier, in 'stage one' and remain with those feelings for a while.

Imagine those positive feelings manifesting as a sphere of orange-yellow 'light' surrounding you, with your heart at the centre. All sentient beings want to be happy. All sentient beings generally want to avoid suffering. And if it feels OK for you, right now you want all sentient beings to know something of the happiness that you have felt.

If it feels OK for you, you also want all beings that are capable of experiencing pleasure and pain to be released from suffering.

This well-wishing is metta. The sphere of light that surrounds you is metta. So, shining like a sun, you give out light in all directions, giving warmth, friendliness and support to everything that is touched by your light.

Extend that light to all corners of the earth, sending metta to all people on the earth. As you do this, say 'may you be well, may you be happy, may you be free from suffering'. Extend goodwill to all people on earth in your thoughts.

Then consider all of the animals on the earth.

Then all of the plants.

Then consider the earth as a whole, as an entity in itself.

If it feels good, then shine that metta out into the universe beyond the earth, to beings on other planetary systems, far out in space.

In two minutes we will start to bring things to a close.

When you are ready, slowly come back to earth. Come back to normal everyday consciousness and come out of the meditation in your own time.

Source http://www.feedback.nildram.co.uk/richardebbs/meditation/metta.htm