A guided Metta Bhavana, or kindly awareness meditation for beginners, by Jinananda by jonfrewin

This is a led kindly awareness meditation practice as taught by the excellent meditation teacher Jinananda, at the City Lit and the West London Buddhist Centre.

Its purpose is to extend your awareness quite naturally beyond the boundaries of your own body, your own self, to explore your awareness of others, to enrich your own life with a deeper sense of life that is not your own.

You do this by engaging the amazing faculty we all have to conjure up another person in your own mind.

Find a posture you’ll be able to sustain fairly comfortably. Either lying down or sitting up. If sitting, it helps to tip the weight forward so that the legs are taking some of the weight from the spine.

So if sitting on a chair, try raising the back legs a little. If sitting on the floor, sit on enough cushions so that your weight is not all bearing down on the bottom of the spine. Make sure your hands are supported.

You can find other meditations of Jinananda's on jonfrewin's soundcloud page.