Hi friends,
This is Kelsey with Life Alchemy and today we are going to do a mini metta,
Also called loving-kindness practice.
Please know that everything in this meditation is optional and adaptable and you're encouraged to listen to your own needs and inner wisdom.
If at any point this practice feels mechanical or awkward or if intense emotions arise,
That's completely natural.
See if you can hold that in your kindness and care and remember you can always switch your attention to your home base anchor.
When you're ready,
I invite you to come into whatever shape would feel kindest to your body right now.
Maybe softening the eyes,
Maybe closing them.
Taking a full breath in and a long slow breath out.
Repeating this cycle a few more times and seeing if on the exhalations you can soften any tension that might be in the body.
If the breath is a comfortable home base for you,
Begin to deepen your attention on the body breathing itself.
Maybe noticing how the chest and belly rise and fall.
Maybe noticing the air at the nostrils.
Another option is to scan the attention up and down the body,
Noticing any sensations that might be present.
Whatever home base you choose,
See if you can welcome whatever is arising moment to moment into kind,
Loving awareness.
I invite you now to bring your attention to the heart space and bring to mind a beloved being for whom love flows easily and it's uncomplicated.
Maybe a child,
Or a pet,
Or a friend.
See if you can really awaken a sense of them.
Maybe visualizing them,
Maybe hearing them.
Maybe sensing their energy.
Notice how your heart responds to their presence.
And as you hold this being in your heart,
You may wish to offer these phrases of loving kindness,
Reciting them inwardly.
And feel welcome to use other variations or language that resonate for you.
May you be happy.
May you be peaceful.
May you be held in love.
May you be happy.
May you be peaceful.
May you be held in love.
Continue reciting your chosen phrases while holding this loved one in your heart.
And if the attention wanders,
As it naturally does,
Just gently return to the practice.
Now see if you can extend that same loving kindness to yourself,
Offering yourself those same wishes.
And if it feels good,
You might try holding a hand to the heart as you do so.
May I be happy.
May I be peaceful.
May I be held in love.
May I be happy.
May I be peaceful.
May I be held in love.
Continue offering yourself the same kind wishes of your choosing.
Before this meditation comes to a close,
Take a moment to rest in the field of loving kindness,
Noticing what it feels like in your body.
You might set an intention to carry this with you,
And to offer these phrases of loving kindness as you go about your daily life.
When you feel ready,
Begin to gently transition however feels good for you.
Maybe taking a deep breath.
Maybe inviting in small movements.
Thank you so much for practicing with me.
