13 Loving Kindness (1) - a podcast by B. Alan Wallace

Alan gives a brief introduction to the 4 immeasurables. Whereas shamatha and vipassana attend to reality that is already manifest, the 4 immeasurables concern the realm of possibility and aspiration. Meditation: loving-kindness. Begin with the aspiration for yourself by asking, “What would make you truly happy?” Visualize your own awareness as a white orb at your heart chakra, and with every out breath, light fills your entire with the aspiration “May I find happiness and the causes of happiness.” Light flows outwards and repeat visualization, attending to 1) a loved one, 2) another person, and 3) all sentient beings. Meditation starts at 4:02

Further episodes of Alan Wallace Fall 2012 Retreat Podcast: Vipashyana, Four Applications of Mindfulness

Further podcasts by B. Alan Wallace

Website of B. Alan Wallace