Welcome,
And good morning.
This is a sacred space to awaken your heart with loving kindness or metta.
Today,
We invite gentle warmth and compassion,
Not only for others,
But most importantly for yourself.
This practice supports healing,
Resilience and connection,
And creates a foundation of kindness you can carry into every moment.
So take a moment to settle into your breath,
Your body and your heart as we begin.
So gently close your eyes,
And just begin by feeling your connection to the surface supporting you.
Bring awareness to your feet.
Just notice their weight and contact.
Slowly move up your legs,
Softening all the muscles,
Releasing any tension there.
Now scan through your hips,
Your belly and chest,
And just feel the gentle rise and fall of your breath.
Relax your shoulders,
Arms,
Hands and fingers.
Allow any tightness to melt away.
Move attention to your neck and throat.
Soften your jaw.
Relax your face.
Now bring your awareness to your heart center,
The space of kindness,
Warmth and openness.
Breathe in deeply now through your nose,
And fill your heart space with warm golden light.
One,
Two,
Three,
Four.
Hold gently as you pause.
One,
Two,
And exhale slowly through your nose,
Sending warmth upward for four.
Just continue this breath,
Imagining your heart glowing brighter with every inhale,
And radiating loving kindness with every exhale.
Just let your breath be soft,
Steady and nurturing.
Settle into your breath and soften your body and mind.
With each inhale you take,
The light is growing brighter and warmer,
And with each exhale it expands gently,
Spreading outwards like a warm embrace.
It's a glowing light shining from your heart.
Just feel the natural warmth and light there.
Now silently repeat these phrases,
Or very similar ones with intention to kindness.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease.
So,
Now visualize the loving golden light surrounding you completely.
Your body,
Your mind,
Your whole being is wrapped now in compassion.
Now just visualize someone you love deeply standing near you.
See this radiant light expand from your heart towards them,
Surrounding them in the same warm glow,
And silently offer the same wishes.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Now allow this loving light to extend even further towards a friend,
A neighbor,
Someone who you might find challenging,
And eventually to all beings everywhere.
Feel the beautiful connection between you and all living things,
United by this radiant kindness.
Now just rest here for a moment,
Bathing in this boundless warmth and compassion.
When you're ready,
Gently return your awareness to your breath,
Carrying this loving kindness with you into your day.
Let's just repeat.
As you breathe,
Silently repeat these phrases.
May I be happy.
May I be peaceful.
May I be healthy.
May I live with ease.
Feel these words like a warm embrace surrounding your heart.
Now gently extend this loving kindness outward to someone you care about.
May you be happy.
May you be peaceful.
May you be healthy.
May you live with ease.
So,
If it feels right,
Let's broaden this circle to your community,
Your friends,
To the whole world.
May all beings be happy.
May all beings be peaceful.
May all beings be healthy.
May all beings live with ease.
Notice how your heart opens with each phrase,
Creating a field of connection and care.
Wonderful.
Now,
Silently or out loud,
Affirm to yourself,
I nurture kindness in my heart and share it freely with the world.
Feel your heart expand with this breath.
Take several deep breaths now,
Breathing in warmth and compassion,
Breathing out love and peace.
Visualize this loving energy flowing through your body.
It's filling you from head to toe.
Just feel how this kindness nourishes your spirit,
Making space for joy,
Strength,
And connection.
And just let this loving kindness be your guide today.
It's a gentle reminder that you are deserving of care inside and out.
Slowly begin to deepen your breath.
Gently roll your shoulders if that feels good.
Bring the movement back to your body.
And when you're ready,
Slowly and gently open your eyes,
Carrying this loving kindness with you.
So,
Thank you for sharing this loving kindness awakening with me and for committing to your inner peace throughout.
Remember,
Your heart's kindness is always available to you,
Ready to be awakened with a breath,
A thought,
Or a beautiful smile.
Namaste,
My friend.
