Welcome to this loving-kindness meditation,
Also known as Metta.
Loving-kindness is a way of paying attention that opens your heart.
It is the intention to cultivate a more open and friendly stance toward ourselves and others,
Embracing all parts of ourselves and the world around us.
In this practice,
We begin to recognize that we are all interconnected.
We all share the same wish to be happy,
To be part of something meaningful and fulfilling.
We all share the same vulnerability to change,
Loss,
And suffering.
Before we begin,
Take a moment to find a comfortable and supported posture.
Close your eyes softly or take a gentle gaze.
Take a few deep breaths and begin to settle into the present moment.
Inviting in stillness and ease with each inhale.
Releasing any tightness and tension with each exhale.
Now bring to mind someone you love when you have an uncomplicated relationship.
Take a few moments to reflect on the qualities you most appreciate in them.
It might be their intelligence,
Humor,
Kindness,
Sense how you feel when you are with them,
And in your heart feel your appreciation for this loved one.
We begin silently offering them these well wishes.
May you be safe.
May you be happy and peaceful.
May you be healthy.
May you live with ease.
May you be healthy in both body and mind.
May you live with ease even amidst all that is happening around you.
May you be safe from both inner and outer harm.
May you be happy and peaceful.
May you be healthy in both body and mind.
May you live with ease even amidst all that is happening around you.
As you silently offer these phrases,
Imagine how it might be for this person to experience the fruits of your blessings.
And now letting your attention to this loved one fade gently into the background and turning your loving kindness toward yourself.
It might feel awkward at first to offer yourself this care.
You may find it helpful to imagine how your loved one from before views you.
Perhaps placing one or both hands over your heart as you offer yourself these same well wishes.
May I be safe with ease even amidst all that is happening around me and offer myself grace and understanding when not.
And now imagine you are bringing together yourself and your loved one and then expanding your loving awareness in all directions.
To your family,
Friends,
And beyond to all beings.
Remembering the inherent goodness of all beings and offering these well wishes.
May we be safe.
May we live with ease even amidst all that is happening around us.
Noticing whatever may have arisen with this practice and giving it space to be.
As we come to the end of this meditation,
You can begin to invite gentle movement back into the body.
Perhaps taking a few deeper breaths.
Stretching softly if you wish.
And when you are ready,
Opening your eyes and carrying with you the intention to see the goodness in yourself and others.
Thank you.
