Master The Art Of Twim Metta With These Easy Instructions!
Channel: TWIM - Dhamma Sukha Meditation Center
Date: 2021-11-05

Beginning Instructions for the Tranquil Wisdom Insight Meditation TWIM using Metta or 
Questions? Ask our AI bot:
https://chatgpt.com/g/g-itFqgIRe0-faqbot-practicing-t-w-i-m-lovingkindness

Tip: 
First sit for 2-3 minutes just doing nothing. Then smile for awhile. Then bring up the baby or anything that evokes the feeling. Just bathe in the feeling like you are happily doing a soak in a warm bubbly hot tub, Enjoy it. Don't 'try' but just feel the metta - Nothing to do -nowhere to go.  Youmight not feel anything for 10-15 minutes! Just be patient and don't try to hard. Let it come to you. Smile all of the sitting and feel the smile.  No goals, no trying-just doing. 

Have questions or problems with how to do this? See the FAQ video: https://youtu.be/eRom9ohOfmU

Lovingkindness:
Instructions as follows:
Sit in a chair or on the floor, whichever is comfortable.
Sit for 30 minutes minimum-don't move at all.
Bring up a happy memory of lovingkindness- Holding baby, pets etc.
Radiate that feeling to yourself for 10 Minutes.
Pick a spiritual friend and put them in your heart and radiate that feeling to them for balance of sitting.
When the mind wanders use the 6Rs.

RECOGNIZE the mind has gone away.
RELEASE thinking about the distraction.
RELAX and tension or tightness left.
RE-SMILE  put that smile back on your lips and in your mind. 
RETURN to your self or your Friend and 
REPEAT: Continue on and use 6Rs if distracted.

Have questions or problems with how to do this? See the FAQ video: https://youtu.be/eRom9ohOfmU

Guided Meditation playlist you can use: https://www.youtube.com/playlist?list=PL3sECDBQqxlG09nHU2VojPBL_gY2zlNOS

A complete guide to the meditation the way the Buddha taught:
https://www.thepathtonibbana.com/

How to practice Metta/TWIM Meditation
https://www.dhammasukha.org/beginner-lovingkindness

What are the 6Rs
https://www.dhammasukha.org/the-6rs

Bhante Vimalaramsi
https://www.dhammasukha.org/bhante-vimalaramsi