This is a Metta meditation,
A structured practice of cultivating steady,
Non-forced love and kindness.
My name is Jay and I'm your embodiment guide.
Begin by finding a comfortable seated position.
You can use a block or cushion under your sit bones.
Gently grabbing the fleshy parts of your hips,
Creating space for your sit bones.
Let your body feel supported,
Gently lifting from the crown of your head and relaxing your shoulders away from your ears.
You can tuck your chin,
Bring your palms wherever they land naturally.
You're welcome to close your eyes if that feels safe.
Notice the weights of your hips sinking into the space beneath you.
Bring your awareness to your breath.
Don't try and change or control it.
Just notice as it ebbs and flows in and out through your nose.
Now bring your awareness into yourself.
How are you feeling today?
Don't try and change any thoughts or emotions that are present at this time.
Just become aware of them.
We begin here as everything starts with the relationship we have with ourselves.
Repeat this slowly either in your head or whisper it out loud.
May I feel safe in my body.
May I meet myself exactly where I am.
May I allow myself to exist without needing to prove my worth.
May I feel safe in my body.
May I meet myself exactly where I am.
May I allow myself to exist without needing to prove my worth.
May I feel safe in my body.
May I meet myself exactly where I am.
May I allow myself to exist without needing to prove my worth.
May I allow myself to exist without needing to prove my worth.
Now shift your awareness to someone you naturally care about.
A loved one.
This could be a friend,
A pet or a family member.
Bring them into your awareness clearly.
Visualize yourself sitting across from them.
Notice their smile,
Their eyes,
The glowing sensation their presence makes you feel anytime you're around them.
Repeat after me.
May you feel safe in your body.
May you be supported in what you face.
May you move through life with ease.
May you feel safe in your body.
May you be supported in what you face.
May you move through life with ease.
Now bring your mind to someone neutral.
Someone you don't strongly like.
Or dislike.
An acquaintance.
Maybe a person you see in the shops or at the gym.
Repeat after me.
May your life feel safe.
May you be supported in what you face.
May you move through life with ease.
Now bring your awareness to someone you find difficult.
Don't have to force any emotions.
Just allowing presence.
And repeat after me.
May your life feel safe.
May you be supported in what you face.
May you move through life with ease.
May your life feel safe.
May you be supported in what you face.
May you move through life with ease.
Now expand outward.
Bringing your awareness to all the living beings around us.
And repeat after me.
May all beings be supported in what they face.
May all beings move through life with ease.
May all beings find moments of peace within themselves.
May all beings be supported in what they face.
May all beings move through life with ease.
May all beings find moments of peace within themselves.
Now return to yourself.
Bringing your awareness back inward.
Taking a deep inhale,
Filling the whole body with gratitude.
And exhaling,
Sighing out through your mouth,
Releasing everything you don't need right this moment.
Noticing any sensations present in your body,
The weight of your hips against the space beneath you.
And your breath ebbing and flowing in and out through your nose.
You're welcome to stay in this stillness until you feel ready to move on with your day.
