To Your Loving-Kindness Meditation Loving-Kindness or Metta is a Buddhist meditation that inspires compassion and unconditional love for all beings.
It has been taught all over the world and there are many different forms of it.
Try practicing it every morning to expand your heart frequency and become more in touch with the highest vibration of all,
Love and compassion.
Through this practice,
Cultivate a love for both yourself and others.
Begin in a comfortable,
Relaxed position.
You can do this meditation either seated or lying down.
Just make sure your whole body is relaxed.
Feel your shoulders relax.
Feel the tension leave your forehead and neck.
Feel supported by the earth below you and held in your heart.
Begin by breathing into your heart.
Send each inhale and exhale into your heart space,
Feeling your chest expand and contract.
Imagine your heart as a circle of light and feel it growing with each breath.
Now think of someone you love.
This can be anybody including a pet.
Just someone who makes you feel genuine love in your heart.
Feel your heart open and expand and feel yourself align with the vibration of love.
Focus your mind on this person and now imagine them in their happiest state,
Smiling from ear to ear,
Completely in love with life,
Feeling healthy and free.
And as you hold this vision,
Say to them,
May you be happy,
May you be healthy,
May you be free.
Now direct your attention to yourself and feel the love you have for yourself.
Let your heart open and expand and feel the vibration of love growing within you and direct it towards yourself.
See yourself in your happiest,
Healthiest state,
Smiling,
Full of joy and exuberance,
Connected with everything you want to be connected to,
In love with life.
And then say to yourself,
May I be happy,
May I be healthy,
May I be free.
Now return your attention to others.
Think of people who you love.
This can be partners,
Your children,
Parents,
Friends,
Anyone who you have an intimate connection with and feel genuine love for.
You can pick a few people and one by one imagine these people in their happiest,
Healthiest state,
Smiling,
Laughing,
Enjoying life to the fullest.
Feel the vibration of love within you grow and send it to these people as if you could bathe them in your love,
Connecting with them through the vibration of love.
And then say to each of these people,
May you be happy,
May you be healthy,
May you be free.
You can continue going through your loved ones.
You can even pause this recording if you need more time and space.
Imagining each one,
Holding the vision of them happy,
Glowing,
Connected to life,
And wishing them loving kindness from your heart,
Sending the vibration of love.
Now bring your awareness to people who are neutral in your life.
These can be acquaintances,
Co-workers,
People who you don't necessarily love or have an intimate connection with.
But continue to grow the vibration of love within your heart,
Focusing on your heart space and sending this frequency to them and seeing them in their happiest,
Healthiest state,
Glowing,
Connected with life,
Living their fullest.
And say to each of these people,
May you be happy,
May you be healthy,
May you be free.
Going through a handful of people a day,
Just imagining them one by one and connecting with them.
Letting this connection open and expand your heart,
Feeling it grow in your chest,
Feeling the vibration of love all around you.
Lastly,
And often the hardest part,
Imagine someone you have a negative feeling towards.
This can be someone who hurt you in the past,
Perhaps somebody who you haven't forgiven yet,
Or even somebody who you're jealous or envious of.
Now imagine this person in their happiest,
Healthiest state.
Notice if your heart is trying to close or shut down and challenge it to open.
Feel yourself connected to this person,
Feel the vibration of love emitting from you and onto them.
And knowing as you do this,
You're creating a healing bond for yourself and you're vibrating even higher,
Away from any hurt feelings and towards love.
And now say to this person,
May you be happy,
May you be healthy,
May you be free.
And take a deep breath in,
Exhale it out.
And now close this meditation by bringing your awareness back to your heart.
Focus on your heart space.
Feel how much it has grown,
Feel it vibrating and tingling in your chest.
Feel the vibration of love within you and all around you.
And radiate the feeling of love out into the universe.
See the light of your heart expand past your body.
Feel it fill the room or space you're in,
Filling every corner with love and compassion.
And see this vibration of love extending even further out past your home or building,
Down the streets around you.
Watch it pass over other homes.
Feel the strength of your love as it continues to radiate out.
Watch it grow past your streets or your town and city,
Covering the whole area where you live,
Going further and further and further.
Feel it connecting with other vibrations of love.
And knowing you have the power to send the vibration of your heart,
The vibration of love,
All around the world and out into the universe.
Connecting with the moon and the sun and all the stars.
Sit for a moment in the center of this vibration,
The center of your power.
Feel the immensity of your heart and the power of its frequency.
And then saying to yourself,
May all beings of this universe be happy,
Healthy,
And free.
You can sit here for as long as you'd like,
Or take one hand to your heart.
Thank it.
Thank your heart for generating these vibrations.
Thank your heart for being with you every moment.
And thank yourself for showing up to this practice.
