Hello and welcome to this Metta meditation sound bath.
Metta meditation translates to loving-kindness,
A form of meditation used to cultivate compassion for ourselves,
For others,
For all beings.
It opens our hearts and allows us to transform all different types of suffering.
So without further ado,
I invite you to find a comfortable place of stillness.
You may wish to lay down or you may wish to stay seated.
If you lay down,
You may wish to place your arms and palms facing up as a symbol to receive or facing down as a posture of grounding.
If you choose to remain seated,
You may wish to keep the spine erect with a slight tuck of the chin,
A slight lift of the heart,
Placing the palms on the knees,
Facing up or down.
Take a moment to settle in to the present moment,
Finding a comfortable place of stillness while we go on this journey together.
And if you wish,
You may now gently close your eyes or find a place to softly rest your gaze where it may be undisturbed and take a moment to make any final adjustments you may need and begin to relax into the present moment.
Begin by noticing the breath,
Its natural ebb and flow,
The sensations it brings to the body,
The rising and fall of the belly and chest.
With a humble gratitude and curiosity,
Just notice the breath.
Breath is a life force that sustains us,
So bring a gratitude and loving awareness to this simple action that sustains us,
The heart space of the chest.
Bring your awareness to this point and as you do so,
You begin to feel it open and soften.
It opens and softens.
You begin to see and feel beautiful pink light.
Feel this pink light begin to expand throughout your whole body with each inhale.
Each inhale,
You send it throughout the body.
Each exhale,
You release the pink light back into the world.
Send this light now to any points of stress,
Constriction,
Tension,
Or anxiety.
Feel the light wash these all away.
Send the light to every cell of your being.
Feel them being infused with this beautiful light,
Unconditional love and compassion.
During our time together,
If your mind begins to wander,
Gently notice it,
The love and curiosity,
And gently guide it back to the sounds of the bowls with the sound of my voice.
Come back to this present moment where you are safe and held by the sound.
We are going to invite some affirmations into your heart space,
Which will infuse with every cell.
You may silently repeat them after me,
Sending them to your heart space,
Feeling the light infuse every cell with them.
May I be safe.
May I be happy.
May I live with ease.
May I be free of suffering.
May I be safe.
May I be happy.
May I be free of suffering.
Take a moment to infuse your heart with these words,
Sending them to every cell,
Knowing you are safe,
You deserve to be happy,
You may live with ease,
And you can be free from suffering.
Gently guide your attention now to someone you admire,
Someone you easily feel feelings of love and compassion towards,
And invite them into your heart space.
Hold them safely here as we say the same affirmations for them.
May they be safe.
May they be happy.
May they live with ease.
May they be free of their suffering.
May they be safe.
May they be happy.
May they live with ease.
May they be free of their suffering.
Now take a moment in your heart space and lovingly infuse them with those kind words,
Knowing they deserve to be safe,
They deserve to be happy,
They may live with ease,
And they may be free of their suffering.
Now invite someone who you feel neutral feelings towards,
Maybe an acquaintance,
Someone you meet throughout your day,
Someone who represents those people we feel neutral towards,
We interact with in our everyday lives.
Invite them into your heart space.
Now repeat those same affirmations for them.
May they be safe.
May they be happy.
May they live with ease.
May they be free from their suffering.
May they be safe.
May they be happy.
May they live with ease.
May they be free of their suffering.
And hold this person in your heart space,
Sending them these kind loving words,
Knowing they deserve to be safe,
They deserve to be happy,
They may live with ease,
And they may be free of their suffering.
Now bring to mind someone who you have difficulty with,
Maybe someone it is hard to feel love and compassion for in your heart space,
Because although it may be hard when one is healed,
So when we invite them into our heart space,
We are also healing ourselves.
Repeat these affirmations for them now.
May they be safe.
May they be happy.
May they live with ease.
May they be free of their suffering.
May they be safe.
May they be happy.
May they live with ease.
May they be free of their suffering.
And hold them in your heart space,
Lovingly sending them these affirmations,
Knowing they too deserve to be safe,
They deserve to be happy,
They may live with ease,
They may be free of their suffering.
Send them these loving words,
Lovingly invite all beings into our heart space,
Holding all beings in our hearts,
The place of unconditional love and compassion,
The place where suffering can be transformed.
We send all beings these kind loving words.
May all beings be safe.
May all beings be happy.
May all beings live with ease.
May all beings be free of their suffering.
May all beings be safe.
Beings be happy.
Beings live with ease.
May all beings be free of their suffering.
Lovingly send out these words to the world,
To every living being,
Infusing their energy with this loving kindness.
As my voice fades out and you are held by the sound,
Keep your heart open and be held in that pink light,
In the light of love and compassion,
The highest vibration.
Begin to bring your awareness back to your heart space.
Take a moment to have gratitude for the loving kindness you showed today.
Begin to close your heart space.
This light is always with you.
Bring the attention back to the breath,
Noticing its gentle movement,
Noticing the inhales and the exhales,
Using it as a tool to come back to this present moment,
Back into your body.
Begin to deepen the breath.
You may wish to bring gentle movement back into the body,
Slowly wiggling your fingers and the toes.
You may wish to stretch your body,
Bringing in gentle movement.
When you are ready,
You may gently open your eyes to end.
Together we send light to all.
We send love to all.
We say namaste.
Thank you so much for practicing with me today.
