Hello,
Welcome to this metta meditation,
Also known as loving-kindness meditation.
Begin by finding a comfortable seated position,
Either on a cushion or a chair or on the floor,
And close your eyes if that feels right for you,
And take a few deep breaths,
Allowing yourself to settle into the present moment,
And gently allowing your awareness to turn inward.
As you settle into your meditation practice,
Take a moment to bring your attention to your body,
Observing any areas of tension or tightness,
And allowing them to soften just a bit with the support of your breath.
Also noticing any areas that feel relaxed and peaceful,
Or even neutral.
Notice the weight of your body as it rests on the chair or the cushion,
And the points of contact between your body and the surface beneath you.
Noticing the gentle support of gravity,
And again,
Making any slight or subtle shifts to support your body,
While remaining in a state of relaxed alertness.
Now bring your attention to your breath,
Notice the sensation of the breath as it enters and leaves your body,
Observe the natural rhythm and flow of your breath,
Perhaps feeling the gentle rise and fall of your chest or belly with each breath you take,
And see if you can allow yourself to relax just a bit more with each exhale,
Again,
Letting go of any tension or stress or holding,
And now taking a moment to cultivate a sense of gratitude and appreciation for yourself.
Recognize that you are taking this time for self-care and for personal growth,
And see if you can particularly embrace the intention of cultivating loving-kindness to yourself and others,
Something that is greatly needed in our world today.
And as we proceed further with this meditation,
We will repeat a series of phrases silently in our mind,
And through this sequence of expansion,
This metta meditation allows us to cultivate a deep sense of love,
Interconnectedness,
Fostering a transformation within ourselves and our relationships,
And even the world at large.
So in this process,
We will expand our loving-kindness towards ourselves,
Our loved ones,
Neutral individuals,
Those we might struggle with,
And ultimately,
All beings everywhere.
So continue to remain connected to your breath,
Gently breathing in,
And gently breathing out.
And if the mind wanders,
As it tends to do,
Simply note this without judgment,
And just bring yourself back each time.
And so starting by taking a moment to envision and see yourself in the present moment,
Tap into your innermost aspirations for happiness,
For ease,
For safety and security,
And instead of maybe getting caught up in the specific narrative about what brings you joy,
See if you can simply connect with that innate longing within you for peace.
See if you can foster this intention to open your heart and nurture your own well-being.
And start this by directing the following phrases towards yourself.
May I be happy.
May I be healthy.
May I live with ease.
May I be filled with love and compassion.
And breathing and noticing,
Welcoming any sensations that the statement bring and how they land or resonate or feel in your body.
Now let's expand our circle of loving-kindness a bit further.
Bring to mind someone close to you,
Someone you deeply care about.
It could be a family member,
A friend,
Or a loved one,
Maybe even a pet,
But visualize their face in your mind's eye,
And again,
Offer the following phrases towards them.
May you be happy.
May you be healthy.
May you live with ease.
And may you be filled with love and compassion.
See if you can envision your loved one accepting and welcoming these wishes.
Again,
Noticing any observations or sensations,
And connecting with your breath and your body.
Now let's widen the circle even further.
Picture someone you feel neutral towards.
Maybe it's a colleague or an acquaintance,
Or someone you pass by regularly but don't even know,
Or perhaps it could even be a stranger.
But let's now send the following phrases to them,
With a pure intention to wish kindness for them.
May you be happy.
May you be healthy.
May you live with ease.
May you be filled with love and compassion.
Again,
Noticing and observing any felt sensations,
And connecting with your breath and your body.
Recognizing that everyone deserves love and kindness,
Regardless of our personal connection to them.
And now,
Bring to mind someone you may have had difficulties with,
Or hold negative feelings towards.
This could be someone you've had conflicts with,
Or someone you find challenging.
And despite any past disagreements,
Offer them the following phrases.
May you be happy.
May you be healthy.
May you live with ease.
And may you be filled with love and compassion.
Noticing how this feels as well,
Breathing and allowing and welcoming whatever comes up.
And as you breathe,
See if you can allow your heart to soften,
And release any animosity or ill will you might hold towards this person.
And taking a nice inhale,
And a nice exhale,
Let's now extend our loving kindness to all beings,
Near and far,
Known and unknown.
Envision the entire world in your mind,
Filled with diverse individuals and communities.
And send the following phrases to all beings,
This planet,
And the world at large.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
And may all beings be filled with love and compassion.
Again connecting with any felt sensations in the breath and the body,
And opening your heart to embrace the interconnectedness and the shared humanity of all beings.
Breathing in,
And breathing out.
And now taking a moment to focus on your heart center,
Perhaps putting one hand over your heart,
See if you can just sit with the energy of love and compassion that you have just cultivated.
Feeling the warmth radiating from your heart and permeating your entire being,
And permitting and allowing this loving kindness to expand and touch all aspects of your life.
Take a few more deep breaths,
And slowly start to bring your awareness back to your body and to the present moment when you are ready.
And when you are ready,
Gently open your eyes,
And take one more nice deep breath,
Inhaling and exhaling.
May you carry the spirit of Metta loving kindness with you throughout your day,
Extending it to yourself and others,
Maybe finding ways to just be a little bit sweeter,
A little bit more patient,
And a little bit more kind,
Remembering that kindness is truly a game changer and it's the one thing that our world truly needs right now.
And thank you so much for taking the time to practice this very special meditation.
May we all be well,
May we all be happy,
And may we all be free.
