Hi this is Kenny.
Welcome to this Metta or loving kindness meditation created to amplify self-love and acceptance.
Practicing mindfulness and self-awareness reminds us that we are love and love exists within each and every one of us.
Learning to accept ourselves regardless of our goals our outward appearance is the first step in accepting and loving those around us.
In this meditation we will practice harnessing the power of our hearts by sending love to ourselves to our loved ones to those we might have a grievance with to our acquaintances and to all sentient beings.
So let's begin by getting comfortable.
You might be seated in a chair sitting on the ground with support or lying down whatever feels most nourishing for you right now.
Let's take a long slow deep breath in through the nose and a gentle breath out through the mouth.
Again breathing in through the nose and out through the mouth.
And one more breath just like that and as you exhale gently allow your eyelids to close if that feels safe and comfortable for you.
Now bring your awareness to your heart and taking a deep breath in allow your heart to fill with metta with all of the loving kindness you can offer.
And as you exhale send that love to yourself.
Feel the warmth of your heart enveloping you in a blanket of love.
Feel as you become lighter and lighter being held and comforted by all of the warmth and love in your heart.
Now bring your awareness back to your heart and take a deep breath in.
Allow your heart to fill back up with all of your love.
And as you exhale send it out to someone you love.
It can be a family member a close friend or a partner.
And picture that person smiling and being gently held by the warmth of your love.
Now bring your awareness back to your heart and taking a deep breath in allow yourself to fill with love once more.
And as you exhale send that love to someone you might have a grievance with.
And perhaps they said or did something that didn't make you feel great in the moment.
But picture them receiving your love and gently smiling back knowing that your love is unconditional.
And gently let that go and bring your awareness back to your heart.
And taking a deep breath in allow yourself to fill back up with metta beautiful loving kindness.
And as you exhale send that love to an acquaintance and someone you might interact with on the street but may not really know.
And picture them surrounded by your sweet loving kindness that is metta.
Now bring your awareness back to your heart and taking a deep breath in allow yourself to fill with loving kindness one more time.
And as you exhale send that love to all sentient beings in the world.
Allow your love to expand from your room to your house then to your neighborhood,
Your city,
Your state of country,
Your entire continent until it envelops the entirety of earth.
Allow your love to ripple out from your heart sending shock waves of love into the universe.
Sharing your unconditional loving kindness with every single being on this planet and beyond.
And gently let go of that image and allow yourself to come back to your heart.
Feel all of that love that you have created within you.
Knowing that you are a love machine.
You are love itself enveloping the world and that love comes back to you in a beautiful harmonious way.
Knowing that everything you put out into the world comes back to you.
Feel yourself enveloped in all of your love and simply allow yourself to be here with your body,
Your breath and your loving heart.
Now take a long slow deep breath in through the nose and out through the mouth.
Another breath just like that long slow deep breath in through the nose and out through the mouth.
If it feels supportive bring both hands to your heart offering yourself a gentle massage.
And when you're ready you may gently begin to open your eyes.
Thank you for showing up and expanding your capacity for love.
Thank you for taking this time to come home to your heart.
Namaste
