Hello.
And welcome.
I'm so grateful you're here.
I'm Joanna Barrett.
Your guide for this meta meditation practice.
Metta,
Also known as loving-kindness,
Is a powerful practice for initiating inner peace,
Expanding our capacity for compassion,
And promoting a more harmonious and loving world on our planet Earth.
This metta meditation intends to cultivate kindness.
For all beings.
Including yourself I invite you to take a moment to settle in.
Whether you are sitting.
.
.
Or lying down.
Allow your body.
.
.
To find a position.
That feels supportive.
And useful.
As you arrive.
Gently invite yourself.
To slow down.
There's nowhere else you need to be right now.
This is your time.
To breathe to reconnect.
And to listen inwards.
With each breath,
We'll move a little closer.
To greater compassion.
Harmony and love for all beings.
Let's begin our Metta Meditation.
Bring your attention to yourself.
Perhaps putting your hands over your heart space.
And silently repeating these phrases.
May I be safe and well.
May I be happy and content.
May I be healthy and strong.
May I be peaceful and at ease.
And now,
Bring your attention to someone you deeply care about and love.
And silently.
Repeat these phrases after me.
May you be safe and well.
May you be happy and content.
May you be healthy and strong.
May you be peaceful and at ease.
Bring your attention now.
To someone that you might have some difficulty with.
Bring them into your hearts and silently repeat these phrases after me.
May you.
Be safe and well.
May you be happy and content.
May you be healthy and strong.
May you be peaceful and at ease.
And finally.
.
.
Bring your attention to all beings everywhere.
Silently repeating these phrases and sending loving kindness.
May all beings everywhere be safe and well.
May all beings everywhere be happy and content.
May all beings everywhere be healthy and strong.
May all beings everywhere be peaceful and at ease.
Take a deep breath.
Into your heart space.
Filling with loving kindness.
For all.
And when you're ready,
Opening your eyes.
Coming back to the space that you're in.
Finding gratitude for this practice.
And thanking yourself.
For taking time.
For this Metta meditation.
Thank you for your practice.
