Class31 Contemplating4Immeasurables
Contemplation on the Four Immeasurables
Introduction to Contemplation
- Begin by finding a comfortable sitting position for meditation, allowing your mind to relax and let go of tensions.
- Focus on one of the four immeasurables: equanimity, joy, love, or compassion. You can choose any order or spend extended time on each.
Practicing Joy
- Start with a few minutes of contemplation on joy; recall personal experiences that brought you joy (e.g., weddings, births).
- Use physical sensations associated with joy to enhance the experience; smile gently to invoke feelings of happiness.
- Notice how being in a state of joy affects your thoughts and overall emotional spectrum.
Transitioning to Equanimity
- If difficulty arises in contemplating one immeasurable, shift focus without self-judgment. Move from joy towards equanimity.
- Understand equanimity as an unimpeded state that radiates from our essential nature; it is characterized by clarity and spaciousness.
Deepening into Equanimity
- Contemplate memories or states that embody equanimity; recognize the balance between extremes like overactivity and lethargy.
- Engage in negation techniques (neti neti), which help open up spaciousness without falling into nihilism.
Exploring Love
- Bring forth memories of love or create ideal scenarios if none exist; aim for an experience where subject-object distinctions dissolve.
- Reflect on relationships with perceived enemies; recognize shared pure nature to foster feelings of love.
Cultivating Compassion
- Transition from love into compassion by extending feelings toward all beings, including those we may disagree with politically.
- Celebrate others' achievements and happiness as an expression of compassion—this helps cultivate a sense of unity.
Integration and Application
- Acknowledge how contemplation has deepened your awareness and openness compared to when you started.
- As you conclude your practice, integrate these feelings into daily life—aim for seamless flow throughout activities.