Excerpts From “Kamma and the end of Kamma” by Ajahn Sucitto.

Establish your presence in the place where you’re sitting, putting other concerns to one side. Then ask yourself, ‘How am I right now?’ Consider this, with a listening kind of attention. Even as bodily sensations or mind-states change, attend to the more continual overall feeling of how you are with any of this.

If the mind starts spinning with ideas about what you should do or be, widen your awareness around that spin. Don’t fix or fight it. Think slowly: ‘May I be well’ over the span of an out-breath. Add ‘May I listen to all this, spaciously …’.  You may need to go slowly, with long listening pauses, but this could be all you need to do in order to resolve a dilemma.

If you want to take the practice further, consider: ‘What would it be like if I was in the presence of someone or something that was regarding me with warmth?’ (You can even recollect your dog.) Introduce the thought: ‘What would that be like? How would I sense that?’ and attend closely to any resonance in the heart. Attune to the tonality of an image and an approach that fits. Listen to that, spaciously.

Recollect any time in your life when someone was glad to see you, did you a favour, gave you some kindly attention, or enjoyed your presence. How is that, now? Ask: ‘Does my body know that?’ Attend to any drop in tension, or lift in energy – particularly in the face, and in the heart region.

Put aside more general reflections or memories of that person or that time, and return to any specific goodwill moment and how it felt for you. You may repeat this with a few people and several incidents.

When you can establish that process, linger in the heart and bodily effect and lessen the thinking accordingly. Gradually simplify and consolidate the process until you arrive at a simple image (of warmth or light, for example), or a bodily sense – of ease or joy. Sit in that, sweeping it through your body like a massage. Expand your awareness of the feel of that in terms of your overall disposition until there’s no need for the thought process.

As you settle into that, breathe it into your presence. Then expand it out through the skin into the space immediately around you. You may wish to express that benevolence to particular people, or to other beings in general. Notice who easily comes to mind – someone who you readily feel goodwill towards.

Then bring to mind someone whom you have no strong feelings for. Consider seeing them out of the context in which you normally encounter them. Imagine them enjoying themselves, or worried, or in distress. Spend some time rounding out your impression of them in a sympathetic way. ‘May he/she be well.’ Expand your awareness of the feel of that wish; notice how it affects your overall disposition and body tone. Enjoy feeling more empathically attuned.

Let the feeling and effect of that settle. Then consider someone you have difficulties with. Focus on an aspect of their behaviour that you don’t find difficult. Consider them out of the context in which you normally encounter them.

Imagine them enjoying themselves, or worried, or in distress. Spend some time rounding out your impression of them. Feel what it’s like to not feel frightened of, or irritated by, this person. As you sense your own relaxation, bring to mind the thought: ‘May we be free from conflict.’ Expand your awareness of that wish and energy.

Now it may be possible to just be with, rather than in, yourself. Explore the felt sense of who you take yourself as being; that is, your moods, energies and thought-processes. And however, you may be at this moment: ‘May this be heard. May I listen to this, spaciously.’

When you wish to conclude, return to the simple presence of the body – the sense of having a centre, with the rest of the body extending around it to the skin boundary. Settle and stabilize these before you open your eyes.

As a further practice, set up an occasion to listen to  another, spaciously and quietly. Let yourself receive the mood and tone as they speak. If need be (agree upon a procedure or a wording before the occasion begins), you might suggest, when they pause: ‘How is it to be with this?’ Also note to yourself how you’re being affected. Remember, this is not a conversation, nor an attempt to explain or change anything. It’s about opening an empathetic space. That will have its own effects.

After ten or fifteen minutes, swap the roles.

To be continued