Hi,
Frankie here,
My soul welcomes your soul to this meditation,
Meta meditation,
Radiating loving kindness.
This is a time to slow down,
To soften,
To turn inward and reconnect to the infinite well of compassion that lives inside you.
Meta is the Pali word for loving kindness,
A quality of the heart that holds ourself and others in unconditional care.
It is both a practice and a way of being,
A way to transform our relationships with ourselves,
Others and the world around us.
In this journey we will begin by offering kindness to ourselves,
Then gently extending it outwards to others,
Loved ones,
Neutral beings and even those we may have conflict with.
And finally we will radiate loving kindness to all beings everywhere.
So take a moment to settle into your comfortable position,
Sitting or lying down is ok.
Let your hands rest naturally where they fall,
Allow your shoulders to soften,
Let your chest and jaw relax.
If you haven't already,
Closing down your eyes and take a deep breath in and sigh it out with a long exhale.
Once more a deep breath in and release it out.
You are safe to let go,
You are safe to be here.
Bringing your awareness to your breath,
Simply observe it as it flows in and out.
Let the breath be your anchor,
Steady,
Gentle and grounding.
Notice how your body moves with each inhale and how it softens with each exhale.
Now we will scan through your body gently and slowly.
Start at the top of your head,
Move awareness to your forehead,
Awareness to your eyes,
Awareness to your cheeks,
Awareness to your jaw,
Awareness to your neck.
The awareness moves into your shoulders,
To your right arm,
Hands,
Fingers,
Left arm,
Jaw,
Hands,
Fingers,
Bringing your awareness to your chest,
Your heartbeat within,
Your belly,
Feeling it rise and fall with each breath.
Moving down to your hips,
Your legs,
Your ankle,
Awareness to your right foot,
Awareness to your left foot,
Awareness to your right toes,
Awareness to your left toes,
Let the As you settle here,
Let yourself know this is a sacred space for kindness.
You are not trying to force anything,
Simply allowing your heart to open little by little.
Now bring your intention inward,
Towards your own heart.
Feel into your whole body,
Feel into being right here,
Right now,
Just as you are.
Breathing into your heart space,
Feel the gentle pulse of life force energy moving through your whole being.
Now begin by repeating the following phrase inwardly or aloud.
May I be happy,
May I be healthy,
May I be safe,
May I be peaceful and free.
Let each land like a loving embrace as you say them again.
May I be happy,
May I be healthy,
May I be safe,
May I be peaceful and free.
Let any resistance dissolve,
If emotions arise,
Simply let them flow.
Offer yourself patience,
Love and grace.
Let's repeat again,
May I be happy,
May I be healthy,
May I be safe,
May I be peaceful and free.
Place a hand over your heart,
Feel the warmth,
Feel your presence,
Feel your love.
Now bringing your awareness to someone you love dearly.
Someone whose presence brings joy and warmth into your heart.
It could be a family member,
A friend,
A mentor,
A pet.
See them in your mind's eye,
Imagine them happy,
Smiling,
Peaceful and free.
Hold their image in your heart as you begin to repeat after me.
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
Let your breath carry the phrases towards them like a breeze,
Let your heart open like a flower blooming.
And say again,
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
Picture them receiving this love,
Let it nourish them.
See their heart lighting up and feel your heart expanding,
Soaking up in the warmth of loving presence.
Sending loving kindness to a neutral person or being.
Bringing to mind a neutral being you don't know well or don't feel strong emotions towards.
Perhaps someone you pass by often,
A neighbour,
A delivery person or a stranger in the store.
Imagine them going about their life just like you.
They experience joy,
Struggle,
Hope and fear.
Feel the shared humanity between you and begin to offer metta to them.
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
Even if you don't know their story,
Your heart can still send kindness.
Let's say again,
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
Now let it ripple gently to them and beyond.
Sending loving kindness to a difficult person.
If you feel ready,
Bring to mind someone with whom you've had a challenging relationship.
Someone who has triggered pain,
Discomfort or even conflict in your life.
See if just for now you can hold their image softly in your awareness.
Not to approve or excuse anything,
But to free your own heart.
Remember,
They too need loving kindness.
They too experience suffering.
They too seek love and peace,
Even if they struggle to show it.
If you feel ready,
Offer.
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
If this feels hard,
Just return to your breath for a moment.
You can always repeat this phrase for yourself again and then try once more.
With each repetition,
Imagine tension loosening,
Barriers dissolving and a little more space opening in your heart.
Let's say this again.
May you be happy,
May you be healthy,
May you be safe,
May you be peaceful and free.
Let forgiveness and peace blossom.
Now let your heart expand beyond the personal,
Radiating loving kindness to all beings everywhere.
Imagine your loving kindness stretching outwards in all directions.
Out of the room,
Into your community,
Across cities,
Across mountains,
Across the oceans,
The countries,
The forests,
The deserts,
The skies,
Out into the universe.
Let the earth be held in your love.
Let all beings,
Known and unknown,
Be included.
And repeat.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be peaceful and free.
Say it again like a prayer.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings be peaceful and free.
Let your love be limitless.
Let it move through you like the breath of life itself.
Resting in loving awareness.
Now let go of the phrases.
Rest in the feeling of loving kindness.
There is no need to do anything.
Just breathe.
Just be.
Feel the spaciousness in your chest.
The warmth in your body.
The softness in your mind.
This is the essence of Metta.
Being love.
Radiating kindness.
Resting in compassion.
Be in this stillness.
Be this peace.
Be this love.
Beginning to return gently into your body.
Feeling the rise and fall of your breath.
Noticing the space you are in.
The sounds around you.
Wiggle your fingers and toes.
Feel Mother Earth beneath you.
As you return,
Take a moment to thank yourself for showing up.
For expanding your capacity to love.
For offering healing to the world one breath at a time.
Before you end,
Repeat softly.
May I carry this loving kindness into all I do.
May I be a source of peace for myself and others.
May love guide my thoughts,
My actions and my life.
And when you're ready,
Wrap your arms around you,
Giving yourself a hug.
Now gently open your eyes.
And let yourself move slowly and mindfully back into your day.
Radiating the light of loving kindness from your heart outwards.
Blessings to you,
Dear soul.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful and free.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful and free.
Namaste.
