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A variation of mettā where we allow awareness itself to hold experience in a warm embrace. Also sometimes called mettā to experience.
- Begin with steadying in the whole body.
- Tune in to awareness. You can use space – noticing sounds happen in space, or the body in a larger space – or simply notice the knowing. The putting aside practice can also help.
- From there, offer kindness to whatever appears. When a sound arises, welcome it. When a sensation, feeling, or thought arises, welcome it.
- Silently say yes to each experience. You can also use the phrases may this receive kindness or may this be held in loving presence. Greet each experience with open arms: welcome, stay as long as you like.
- Welcome resistance, craving, and aversion too, and anything that feels challenging.
- Extend the welcome to subtler parts of experience – the sense of self, even the feeling of kindness itself.
- Notice that awareness itself can hold all of this in a loving embrace. Rest in loving awareness.
From Nothing Is Missing, a three-night silent meditation retreat with Kynan Tan at Vejjasala, 10 to 13 September 2026. This feed is for participants only – please don’t share it.
The practice instructions, chants, and texts are in the retreat resources.