Deep Dive Into Loving Kindness

James takes you on a deep dive into loving-kindness as he guides you through his version of one of his favorite meditation styles, metta meditation! This meditation will provide the listener with a clear pathway into self-love as well as love for all humanity. This guided meditative journey uses visualization, hypnosis, and gentle suggestions that will energetically shift mental perspective and negative emotions into a state of metta or love!

Transcript

So as you decide where you're going to be during this meditation,

I'd like you to get comfortable in that space.

And in all meditation,

We usually focus on the body first,

Right,

Relaxing the body so the mind can begin to relax.

So I want you all to begin to relax your body.

And an easy way to relax your body,

As silly as it may sound,

Is simply to ask your body to start relaxing.

Just ask it.

Body,

Will you please start relaxing?

And you might notice it starts to follow suit.

Now if you had a stressful day at work or you were kind of going through some stuff,

It might be harder to let go of the muscles.

But I want you to try.

And let's start at our forehead.

Begin to feel your forehead softening.

Releasing the tension in your face.

Let's move down to your eyes.

And release the tension in your eyes.

Your cheeks.

Your jaw.

Your tongue.

Begin to let these muscles all relax simply by asking them to.

Your neck.

The back of your neck.

And place your attention on your shoulders.

Let's take a deep breath up into your shoulders.

And as you exhale through the mouth,

Just allow your shoulders to sink down and back.

As you release the weight of the world,

The weight of your day,

Or the weight of any emotions that you might be carrying with you in this moment.

Begin to soften your heart and your chest.

Nice.

And your attention flows to your stomach and begin to feel all of the knots and tension that you might place in your stomach.

Begin to let that all relax.

Letting your stomach fall out.

And as you do this,

You can help it along by slowly inhaling into the deepest part of your stomach.

Feeling your stomach like a balloon and slowly releasing.

Allowing the muscles to begin to realize that they can release as they feel the breath push them outward.

And your hips begin to follow suit.

Any tension in your hips begin to release and let go.

Any emotions that you were holding onto begin to release and let go.

Just for now.

And you place your attention on your lower back,

That real sensitive area of the body,

And you gently allow it to release.

Feeling the strain of your lower back.

Being mindful that your heart remains open and you do not collapse.

And from the lower back,

Slowly trace up the spine vertebrae by vertebrae,

Allowing the back to release as you pass wherever you pass.

As you do this,

You can deepen your breath if needed.

Being mindful of the shoulders still.

Being mindful of keeping the face relaxed.

You now begin to feel a sensation of relaxation at the tips of your toes,

Flowing into your feet and ankles.

Flowing through your shins and through your calves and into your knees.

Up through the legs,

The back of the legs,

Back into the hips.

Like a beautiful warm rush of water,

Feeling it flow up through the stomach,

Connecting to your spine and it slowly flows up the spine like a warm,

Beautiful,

Energetic energy that is releasing and relaxing and rejuvenating.

And your body falls maybe into a deeper state of rest as it flows up through the shoulders,

Flowing up the back of your neck.

And like a waterfall,

It flows up through the crown of your head and cascades over the forehead and it cascades down into your heart like this beautiful warm,

Energetic waterfall.

And as it flows into your heart,

It creates a pool of love and you start to sink into your heart center.

And as you sink into your heart,

You begin to see,

Feel or visualize a beautiful green healing light.

And this healing light begins to radiate from your heart at such a pace that it fills the entire room and you are not in control anymore as this beautiful green healing light guided by your angels begins to cultivate this sacred space all around you.

And you continue to relax in this light,

Allowing this light to peel open not only your muscles,

Your joints and your tendons,

But it begins to peel open your sacred body,

Your spiritual body,

Your emotional body,

Your mental body,

Clearing out your aura.

And you begin to feel lighter and brighter and perhaps the weight of your body slowly begins to dissipate as you become centered in your spiritual self.

And from this space,

I would like you to think or affirm these words.

I love and approve of myself in this moment more than ever before.

I love and approve of myself in this moment more than ever before.

I love and approve of myself in this moment more than ever before.

And you call on a sense of love and you bring this love into your heart.

This unconditional love that you have,

That you are,

That you were born with and you will leave this earth with.

It is your true DNA.

And you can feel this sense of love as an energy or you can feel it as a green light or you can see it as an angel.

Or maybe this love appears to you as yourself doing something that brings you joy.

Maybe seeing yourself successful or happy,

Seeing yourself free of all sadness,

Maybe that is what will help you love more.

And in this love you are confident and you are strong and you can handle anything that is thrown at you.

Because where there is true love there is an absence of darkness.

And as your room continues to fill with this green light all darkness disappears and you are not on planet earth anymore but you are in a place of love.

It is a different dimension,

A different place.

And I invite you to really allow yourself to flow into this place of love and whatever it looks like and feels like for you is okay.

And as you continue to sink deeper into yourself and into love your light begins to expand at a dynamic pace.

Your light begins to grow so bright and so strong that it pushes through the walls of your home and your energy and your vibrance pushes out into the atmosphere,

Out into the air and you grow 10 to 20 times,

30 times,

100 times bigger than you are right now because your love is eternal.

So you become eternal and gigantic and the more gigantic your light is the more light you can give to others and share with others.

You are going to share this love now.

And I want you to see,

Feel or visualize the people in your life that you are the closest to.

Maybe your mother,

Your father,

Your sisters,

Brothers,

Husband,

Whoever these people are,

Your closest family.

I want you to begin to share this love with them.

Share this love with all of these people in your life that have been there for you and see them happy and see them free and encumbered.

And just let them appear in your mind.

And when they appear you see them smiling and you see them being filled with the love that you have cultivated in this moment.

From this place take a nice deep breath and as you exhale almost like your hot air balloon you allow yourself to rise even further.

As you begin to lift up into the atmosphere you are somewhere above your town.

Just floating surrounded by this beautiful light.

And I want you to think about maybe your friends or teachers or good acquaintances.

Maybe they are not your family but they are people you do love and you love to have them around you.

Call upon these people in your life and let them appear in your consciousness.

And as they appear in your consciousness know that they came to you today because they need your love.

And I want you to freely give that love to these people.

To your friends,

Neighbors,

Colleagues.

And see this love as a smile or see it as light moving from your heart to their heart.

One by one.

One by one.

Very beautiful so wherever you are now take a nice deep breath in through the nose.

Out through the mouth and like a hot air balloon you are going to expand even more.

You are going to grow another hundred times in size.

And you begin to flow up out into the Earth's atmosphere.

And you break the Earth's atmosphere until you are above the planet Earth and you begin to ascend into the universe.

Above it all.

And you are still shining so bright as bright as the stars.

And from this elevated place.

I invite you now to think of your acquaintances.

Maybe people that aren't so close to you but people you know and like or maybe the man that you get your coffee from each morning or someone in one of your classes.

I want you to call on these types of people.

One by one let them appear in your consciousness as if they are coming for a visit.

Without judgment we send them love one by one.

You can see this love as a smile or a beam of light from your heart to theirs.

And while you are doing this don't forget that your body is safe.

And it is okay for you to expand in this way.

Very nice.

And from this place of consciousness we are going to take a deep breath in.

Exhale out through the mouth and just like you are a hot air balloon you begin to expand higher.

You allow yourself to rise higher as you travel through the universe through space.

All around you you are seeing the stars and planets and you are safe in doing this so continue to rise continue to lift higher and higher maybe towards a sun or a star that you see in the distance.

There is no limits.

And as you rise your light becomes even brighter so bright that it can be seen by your friends and family below on earth.

That is how vibrant you are and that is how strong your love is and that is how powerful your love is.

And from this space you begin to think about people that you don't really know but maybe you see around your neighborhood maybe you've nodded hello to them once or twice.

These are people maybe an Uber driver that you remember.

Open up your conscious mind and your subconscious to allow these types of people to appear without judgment or discrimination as they appear you send them love either with a smile or with a beam of light from your heart to theirs.

Very nice.

From here you take a deep breath in through the nose and as you release the breath you begin to soar and expand even higher moving faster and faster.

You are now moving at the speed of light you are traveling through time and space through many different universes.

All concepts of your physical body completely dissolve all concepts of an energetic light dissolve and you begin to disperse yourself like stardust in every direction like the big bang you become as big as the entire universe until you begin to move so quickly that nothing around you seems familiar and you see different colors and shapes as you move into a new dimension and all of a sudden you are in a space of complete complete white light.

You move into a space where there is nothing but white light you transcend the universe you transcend the universe into a spiritual plane and this is the plane of forgiveness this is the consciousness of forgiveness.

This is the most beautiful expression of love and I want you to think who might need forgiveness is there someone in your life that you can't forgive?

Are there people in your life that hurt you that may need light?

So in this safe space I want you to think of people who might have hurt you or caused you pain or suffering and one by one bring these people into your consciousness and show them love with either a smile or beam of light from your heart to their heart without judgment without criticism.

Thank you.

And from this same space of forgiveness,

Maybe you bring in someone that you don't know that might hurt you.

Maybe this is someone that's hurting the world or the planet or a country.

Maybe this person needs love.

And you see these people smiling,

You see them happy and you see them free,

Free of all suffering.

And you take a deep breath in.

And as you exhale,

You still rise,

Rise even higher as you flow out of the plane of forgiveness.

And you begin to enter the plane of oneness.

And as you flow into the dimensional plane of oneness,

Allow it to be what it is.

Allow it to be whatever it shows itself.

It could be a beautiful village or mountain.

It could be a temple.

It could be a garden.

Allow this beautiful place of oneness to appear.

And I want you to flow into this space.

And from this space,

You begin to share your love with the collective,

With the entire world,

With the entire planet,

Maybe the entire universe,

Maybe all those living and maybe all those who might have crossed over.

For we are all connected in this place.

Certain place.

And you take a nice deep breath in through the nose,

Exhaling out through the mouth.

And you look down at your nose,

And in your mind,

It's almost as if you're standing on your knees,

And you're just breathing in through the nose,

Exhaling out through the mouth.

And you look down at your feet,

And in your mind,

It's almost as if you're standing on top of invisible glass,

And below you,

You see the universe.

You see the dimension of forgiveness.

You see all of the planets and all of the stars.

And way below you see yourself,

And attached to your foot is a beautiful golden string connecting you to your body that is somewhere way below.

And you slowly begin to feel a gravitational pull,

And you start to descend out of the place of oneness,

Flowing down into the bright light,

The plane of forgiveness.

You ascend down through the dimensions,

Past the universes,

And you once again accelerate at the speed of light heading towards Earth.

And you find yourself in our galaxy,

Where you feel calm and at peace.

And below you see Earth,

And you are slowly being pulled back down,

Slowly and steadily.

As you see the Earth becoming bigger and bigger and bigger and bigger,

You've reached the atmosphere of the Earth,

And there you are back in the air,

Back where the sun is,

The blue skies.

And maybe you hear the sounds of laughter and singing and love and rejoicing,

The sounds of gatherings and feasts and festivals and holidays and togetherness,

And vacations and laughter and comedy and art,

Everything that the human race is so known for and so loved for.

And you move down as you begin to join the human race once again,

And you find yourself somewhere over your town where you live.

And you spot your home,

Your house,

Your building,

And you begin to make your way down towards.

And you get closer and closer until you find yourself breaking through the walls,

Back into the room that you are in,

And you're hovering above yourself.

And you look down at yourself,

And you see yourself so beautifully meditating there,

So open to love and open to forgiveness.

And you send yourself as much love as you need right now,

From your heart to your heart.

And as you do this,

You begin to notice the beautiful green light once again.

And you descend down into the crown of your head,

Reconnecting to the DNA,

Reconnecting to the body,

To the muscles,

The joints,

The tendons,

The organs,

The blood,

The cells,

The matter.

And you begin to sit back into yourself as your soul connects to the body,

And you begin to feel again.

You can feel the air of the room,

You can hear the sounds in the room,

You can feel your body,

Maybe you wiggle your toes.

Really allowing yourself to sink back into your physical body,

But carrying with you all of the sensations of that peace,

Love,

And freedom that you felt when you were high above.

For you are both physical and spiritual,

You are both high and low,

You are a culmination of it all,

Even in this physical body.

So let's take a nice deep breath together,

Inhaling.

And as you exhale,

Maybe you want to take a nice stretch above head,

So you can raise your hands above your head or take a nice stretch just to awaken the body,

Just to get back in there.

Really feel your beautiful body.

And still keeping your eyes closed,

I want you to take your dominant hand and place it on your heart,

And then take your other hand and place it over that hand until both hands are resting on your heart.

Feel your heart beating under your hands.

How grateful it is to be you.

How grateful it is to be able to love so much that you can share it with so many people at once.

And you continue to love yourself fully,

And you continue to love others fully as you would love yourself equally,

Without judgments or without criticism.

Knowing that just who you are right now is perfect,

And you are perfect in this space.

Love is energy that exists beyond perfection.

It is so perfect that it can't be perfect.

So if you ever feel imperfect,

You are out of alignment with love,

And you need to find that alignment again and remind yourself just how loving you are until you begin to feel perfect again,

Or limitless and free.

And if you wish,

You can take your hands in prayer position,

Put it at your heart,

Maybe bow your head.

And this is to acknowledge that beautiful light that lives within you,

So that light within me bows down to that light within you in gratitude.

May the peace and freedom that you find within your own heart help others find their peace and freedom.

For when you contribute to love,

You allow others to contribute to love,

Thus creating this utopia of love.

And so I thank each of you for meditating with me tonight.

It was an honor to bring you through the love and kindness meditation.