Hi,
My name is Alex Castro and today I will be guiding you through a Metta meditation.
One of the most important things throughout meditation is for us to be in a comfortable position.
So I invite you to sit in a comfortable position,
Tall spine,
Hands on your knees to ground,
Hands up to receive,
Or if sitting is not a feasible position for you,
Please find one that is.
Once we're in this position,
I invite you to gently close your eyes or keep a soft gaze,
Whatever feels most safe for you.
And once you find this position,
I invite you to breathe in through the nose,
Exhale,
Sigh it out.
Let's do two more of those.
Breathe in through the nose,
Exhale,
Sigh it out.
And on this last one,
I invite you to truly let go of anything that you've been carrying.
Inhale through the nose,
Exhale,
Sigh it out.
Continuing to follow your breath as it enters the nostrils and expand your chest.
Following your breath as it exits to your nostrils and contracts your body.
Allowing your body to feel at ease and supported by the surface beneath you.
Continue to connect to your breath,
Focusing on the inhale and the exhale until your breath finds a natural flow.
Throughout our meditation,
Your mind will wonder that's completely normal.
With compassion,
Bring it back to the breath and start as many times as you need again and again.
During today's metta meditation,
We will connect to our hearts and the highest form of energy,
Which is love.
Through metta,
We become more honest and loving towards ourselves and the world around us.
In metta meditation,
We wish happiness,
Safety,
And ease towards ourselves and others.
Remembering that love and compassion don't need to justify themselves.
They are their own reason for being.
Continuing to follow the breath as it enters the body and leaves the body.
As you sit here feeling the sensations of the breath,
The energy of your body,
Bring your attention to your heart area.
You may wish to bring your left hand on your heart,
Right hand over it.
Continuing to breathe and begin to recall someone in your life that you love,
That you care about deeply,
That it's easy to connect to.
They make you feel safe,
Heard,
Seen,
And loved.
They're a gift to you.
When you find that person,
Just picture him or her truly being happy.
And as you picture them in your mind,
Think the thoughts,
May you be happy,
May you be healthy,
May you be happy,
May you be happy,
May you be happy,
May you be happy,
May you be happy,
May you be healthy,
May you be free from suffering.
And see if you can notice what that does to your mind.
You might consciously put a smile on your mind.
Continuing to follow the breath.
Now picture someone in your life that has been unsupportive and it's difficult to connect with.
This could be someone you've had a disagreement with or any sort of difficulty with.
If this feels too painful at first,
Send yourself the loving kindness you need.
Imagine this person in your mind and allow your heart to soften towards them by repeating the phrases,
May you be happy,
May you be healthy,
May you be free from suffering.
Letting this feeling of loving kindness grow inside of you.
Now picture the most important person in your life.
This person is you.
Now picture the most important person in your life.
This person is you.
Picture yourself at any age that you needed yourself the most.
And say to yourself,
May you be happy,
May you be healthy,
May you be free from suffering.
Allowing yourself to keep your heart wide open without making any effort at all.
Continuing to follow the breath.
And gently bringing sensation back to your body as you wiggle your fingers and your toes.
Maybe rocking from side to side.
Landing back into your body.
Allowing yourself to open your eyes.
Bringing your hands to heart center.
Thank you so much for being here.
Bringing your hands to heart center.
Thank you so much for spending your time and energy with me.
