Hello,
This is Kayla of Kayla Estenson Wellness,
And welcome to our second guided loving-kindness or metta meditation.
In the first recording of this,
We did loving-kindness for the self.
In this second installment of the loving-kindness,
We will do loving-kindness towards a loved one.
Some might find this practice easier than the first,
Others might find it more challenging,
And so I encourage you to allow this to just be an experience,
To be a practice,
Something that might be brand new to you,
Maybe it's something you're getting more comfortable with,
Or it's a practice that you enjoy and are just needing to connect to right now.
To start off this meditation,
I encourage you to find a comfortable position.
Maybe find a seated position,
Or lie down on the floor or on the bed.
Either way,
Taking your time to set yourself up,
Bringing in any props,
Pillows,
Or blankets that help you get a little more comfortable.
Option for the eyes to close,
Or if it feels more comfortable,
The gaze can gently drift downwards.
Bring awareness to the experience of your breath as you're settling into this moment.
As much as it's comfortable,
You might allow the breath to become a little fuller,
A little deeper.
The format of this loving-kindness will be the same as the format of the first loving-kindness for the self,
Where I will go over a few different affirmations and leave some time for you to internally state those,
This time imagining a loved one.
You're welcome to use the affirmations that I put out there,
Or you can feel free to switch it up to any different affirmation,
One that might feel more fitted to this person you're imagining in this moment.
And we'll start off by imagining a loved one.
And for this practice,
Especially if it is a newer practice to you,
Imagining a loved one for which you currently have a mostly positive or supportive relationship or feeling towards.
So if you're having any conflicts with a spouse or family member or close friend,
You might choose to switch to a loved one with whom you don't have a difficult relationship with or any type of current conflict.
If needed,
You're also welcome to pick someone that you don't know super well,
But you have very fond feelings towards.
This might be a role model,
Someone in the public eye who you look up towards,
Or anyone else that you feel mostly just warmth,
Love,
And care for here in this moment.
Once you identify that person,
Really bring their image to mind.
Imagining that they are here with you as you are giving them these loving and compassionate affirmations.
And now we'll begin.
May you be safe.
May you be grounded.
May you be connected.
Notice where you're at in this first round of affirmations.
Again the option to change up the affirmations if something else feels more fitting.
Maybe you bring in,
May you be supported,
May you be protected,
May you be loved,
Anything else that feels more fitting to this loved one that you're imagining in your mind.
Bringing their image back to mind for this second round.
May you be safe.
May you be grounded.
May you be connected.
Take a few breaths within yourself for a moment.
Tapping into what comes up for you as you send these loving affirmations out to this other person.
Holding to the feelings that you want to send their way.
Again holding that strong image or connection to that person,
That loved person.
May you be safe.
May you be grounded.
May you be connected.
Using these loving and compassionate words of affirmation here in your heart for this person.
With each inhale you might feel that space in your heart,
That compassionate space in your heart growing.
With each exhale you might imagine really sending those affirmations out.
Taking a few more breaths in this way,
Inhaling that compassion.
Everything sending it out to this loved one in your life.
Now we'll take just a few natural breaths as we gently release from the practice.
Knowing that this is always a practice we can come back to if we're wanting to feel connected to sending out these loving and compassionate affirmations to our loved one.
If this is a new practice you might practice this for the next few nights as you continue to gain comfort and loving kindness as we work up to the next phase of it.
As you're ready to exit this practice you might bring a few little movements to the body.
Maybe wiggling fingers and toes,
Maybe rocking your head from side to side.
Your timing fully returning and reopening the eyes if they were closed.
I thank you for joining me in this loving kindness or metta meditation and I look forward to practicing with you next time.
