Finding solace and serenity within metta,
A loving-kindness meditation in the Buddhist tradition,
A wonderful exercise for when you are feeling downhearted and in need of support.
I hope it helps you feel supported and it fills your heart with kindness and serenity.
Start by settling in a position that you feel comfortable but alert,
Aware of your body and the space where you are in,
Softening those regions in the body that feel more tense and rigid.
Allow your body and mind to relax.
Close your eyes or leave them slightly open without looking around.
Take long,
Slow,
And mindful breaths,
Observing where in the body you feel it the most,
Whether it is in the belly,
Chest,
Throat,
Or nostrils.
Inhale,
Relaxing the mind,
And breathe out,
Feeling the movement of the body,
Relaxing,
Inhale again,
Relaxing the mind,
Exhale,
Relaxing the body and mind,
Once again breathe in,
Feeling your presence in here,
Inside your body,
Exhale gently,
Feeling yourself,
Gently feeling yourself and your body relaxing.
Relax,
Smile,
And let your body breathe naturally in its own pace and rhythm.
Think of someone who puts a smile on your face,
Someone kind,
Tender,
Gentle,
Who makes you feel valued.
It can be anyone who brings you the feeling of loving-kindness,
Your pet is also fine.
With his or her image in mind,
Rest your awareness in the phrases,
Repeating them inwardly.
May you be at peace.
May you be happy.
May you be free from suffering and its cause.
Open your heart,
Feel the meaning behind the words.
May you be at peace.
May you be happy.
May you be free from harm.
May you be at peace.
May you be happy.
May you be free from suffering and its cause.
Keep holding the image of this person in mind as if he or she were in front of you,
Offering you good wishes.
May you be at peace.
May you be happy.
May you be free from harm.
With this person in mind,
Try to feel the energy of his or her kind words.
May you be at peace.
May you be happy.
May you be free from harm.
May you be at peace.
May you be happy.
May you be free from harm.
May you be free from harm.
May you be free from harm.
Rest your awareness this feeling is generating in your body.
Feel your heart and body opening to this wonderful feeling,
The feeling of being cared for.
May you be at peace.
May you be happy.
May you be free from harm.
Now bring your awareness to yourself.
This lovely person you are.
You are a beautiful person.
And as anybody else,
All you want is to be happy.
Smile to yourself.
Smile to your heart.
Open your heart.
Open your heart.
Open your heart.
With an open heart,
Say to yourself as if whispering in your own ears.
As anybody else,
I also deserve to be happy.
May I be happy.
As anybody else,
I also deserve to be peaceful.
May I be at peace.
May my heart and mind rest in peace.
May I be in peace with myself.
As anybody else,
I also deserve to be safe and well.
May I be well and free from any harm.
May I be safe,
Well and at peace with myself and the world.
May I be safe,
Well and at peace with myself and the world.
Let's now expand and offer this beautiful feeling to the world.
May we all be at peace.
May our hearts and minds rest in peace and tranquility.
May we all be in peace with ourselves.
We all deserve to be safe and well.
May we all be well and free from harm.
May we be safe,
Well and at peace with ourselves.
May we be safe,
Well and at peace with ourselves.
May we all be safe,
Well and at peace with ourselves.
May we all be free.
You may slowly begin to breathe and slowly begin to bring your awareness to the room where you are in right now.
Make some gentle and slow movements.
When you feel ready,
Slowly and gently blink your eyes open.
You take care,
My friend.
