Close your eyes and take a deep breath in.
As you exhale,
Allow any tension or stress to melt away.
Like autumn leaves and how they gently fall to the ground.
First,
Bring your attention to yourself.
Repeat the following phrases and allow the words to sink deeply into your heart.
May I be happy.
May I be healthy.
May I be at peace.
May I love myself exactly as I am with kindness and compassion.
As you repeat these phrases,
Imagine a warm golden light beginning to emanate from your heart.
This light represents the love and compassion that already exists within you without effort,
Just waiting to be nurtured and shared.
May I be happy.
May I be healthy.
May I be at peace.
May I love myself exactly as I am.
With kindness and compassion.
May I be loved.
Now,
Bring to mind a loved one who has brought joy and light into your life.
Visualize this person standing right before you.
Look at their eyes shining with kindness and compassion.
Think about how much love you have for this person and how much they mean to you.
Repeat these following phrases to them,
Extending love and compassion and kindness towards them.
Extending love and compassion and kindness towards them.
May be happy.
May they be happy.
May they be healthy.
May they be at peace.
May be loved and cherished just as they are.
As you repeat these phrases,
Imagine the same warm golden light flowing from your heart to theirs,
Nourishing and supporting them in every way.
May be happy.
May they be healthy.
May they be at peace.
May be loved and cherished just as they are.
Imagine that golden light flowing from your heart to theirs,
Both just standing there in a moment of love and compassion.
In this moment,
Nothing else matters.
Because who you both are,
Deep down inside,
Without the chaos of the world,
It's all loving kindness.
That's all there is.
Remember,
Love begins within.
And by cultivating self-love and compassion,
We can more fully embrace and support those around us.
May this Metta meditation be a reminder of the love and connection we all share,
And the power of it.
