Welcome and thank you for being here.
I'm Ledy the Scientist Yogini and today I'll guide you through a Metta or loving-kindness meditation,
A mindfulness practice that cultivates love,
Kindness and compassion,
First towards ourselves,
Then extending outward to others and ultimately to all living beings.
This meditation naturally stimulates the vagus nerve to activate the parasympathetic nervous system turning on the rest and digest response that lowers the heart rate,
Reduces stress hormones and improves our overall well-being.
Simply allow yourself to be present,
Breathing naturally and letting each word arise from your heart with sincerity and kindness.
Find a comfortable position,
Either sitting down with your spine relaxed and upright or lying down.
Gently close your eyes or soften your gaze,
Relaxing the eyelids and eyebrows and the skin of your face.
Allow your body to soften.
Take a slow deep breath in and exhale softly.
Notice your breath with no judgment.
And bring attention to the points of contact of your body with the surface that is holding you,
Observing the sensations inside the body and outside the body at the surface of the skin.
Now bringing attention to the center of your chest,
Your heart chakra.
You will begin by offering metta to yourself and reciting the following phrases.
May I be healthy.
May I be safe.
May I be happy.
May I ride the wave of my day with ease.
As you begin,
It's okay if you feel it hard to say these words to yourself.
Try to visualize these words radiating from your heart to every cell in your body.
Continue repeating these words.
May I be healthy.
May I be safe.
May I be happy.
May I ride the wave of my day with ease.
May I be healthy.
May I be safe.
May I be happy.
May I ride the wave of my day with ease.
May I be healthy.
May I be safe.
May I be happy.
May I ride the wave of my day with ease.
Now we repeat the same phrases dedicating to a loved one,
A family member,
Your partner or a dear friend.
Saying their name and feeling their presence in front of you.
Imagine your words radiating from your heart through every cell in their body.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Continue reciting these words to this person.
Noticing what feeling emerges when evoking the image of this person and the uplifting emotions that arise.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Now you bring the dedication to someone neutral to you.
To an acquaintance,
Dedicating to someone,
For example,
The cashier at a grocery store,
A bus driver,
Or a neighbor.
Saying their name and feeling their presence in front of you.
Imagine your words radiating from your heart through every cell in their body.
May you be healthy.
May you be safe.
May you be happy!
May you ride the wave of your day with ease.
Continue reciting these words to this person.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
And notice the feelings and positive emotions that come up when sending love and kindness to a neutral person.
Reciting these words to the same person.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Now begin to bring to your mind someone difficult in your life.
Even if this person is no longer in your life.
Maybe someone who you quarreled recently or somebody that there is tension in the relationship.
Maybe somebody you don't even like.
Say their name and imagine them in front of you,
Feeling their presence,
Starting to recite the same words directing your loving kindness towards this person and visualizing your words radiating from the center of your heart to every cell in their body.
May you be healthy,
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Continue reciting these words to this same person.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Noticing the feelings and emotions that arise when evoking the name and image of this person maybe anger or aversion And that does not mean you are failing to offer metta.
Rather,
You are moving forward in your practice as you uncover what's beneath the surface.
Allow any negative emotions to arise so that you can actively replace them with metta.
Intentionally bringing feelings of love,
And offering kindness to your own self.
May you be healthy.
May you be safe.
May you be happy.
May you ride the wave of your day with ease.
Continue reciting this word to this person.
May you be healthy.
May you be safe.
May you be happy!
May you ride the wave of your day with ease.
After that.
We begin to expand the metameditation by repeating these affirmations,
Directing your loving kindness towards all the people that you brought into this meditation today and all beings in this universe,
Including yourself.
Let these words radiate from your heart and expand to all life of our planet.
May we be healthy.
May we be safe.
May we be happy.
May we ride the wave of our days with ease.
May we be healthy.
May we be safe.
May we be happy.
May we ride the wave of our day with ease.
Slowly bring your attention back to your body Breathing in,
Expanding love and compassion to your heart center.
Exhaling,
Expanding all the kindness around you.
I invite you to bring with you while we practice here the feelings of kindness,
Happiness,
Love,
Well-being and compassion with you to share it with others.
Gently open your eyes.
Thank you so much for joining me today.
Namaste.
