Welcome to this guided breath work and love and kindness meditation also known as metta baphne meditation.
My name is Matt and you're very welcome to be here.
Thanks for choosing to join me.
Thanks for choosing to do this for yourself.
Love and kindness is a two-way street when we share love from our heart to another's we receive.
It's an endless flow.
It's infinite.
So let's begin.
Find yourself a comfortable seat or you may choose to lie down.
That is totally up to you.
Whatever feels comfortable for you right now.
When you found yourself settled,
Move any body parts that needs to be moved.
Stretch out the legs,
Move the arms,
Wiggle about.
Get yourself as comfortable as possible.
But also remember at any time during the session if you need to move just move.
It's okay.
It will not take from the practice.
You don't lose out on anything.
You're already gaining so much by being so loving and kind to yourself and choosing to do this practice.
If it feels okay,
Let's close down the eyes.
We'll close the mouth.
If that feels okay,
We'll take a breath in through the nose.
Breathing all the way in and then breathing out through the nose.
Beautiful.
Again,
In through the nose and out through the nose.
Beautiful.
At any stage,
If your mind drifts away and gets lost in thoughts,
Come back to the anchor which is our breath.
The nasal breathing.
So if you become aware that your mind is thinking and dreaming and fantasizing,
Just smile and return back to the awareness of breath.
In through the nose,
Out through the nose.
And maybe,
Just maybe,
You might smile and have a playful attitude towards the nature of your mind that likes to drift away and get lost in thoughts and story.
That's okay.
We're going to train it like a little puppy to sit and stay.
Great work.
Continue with that inhale,
Exhale.
And each breath,
You take a breath in and a breath out.
Let go.
Soften the face.
Soften the lips.
Bring a softness to the eyes.
Bring a softness to the chest,
Belly,
Lower belly,
The groin area,
And your legs.
Inhale,
Exhale,
And just let go.
Beautiful work.
You got this.
Remember,
Breath work,
Meditation,
It's a practice,
It's a play.
We do it easily,
Gently,
Playfully.
We're now going to introduce what's known as the physiological soy.
We'll take a breath in through the nose,
We'll top it up at the top with a second breath,
And then we'll slowly exhale through the mouth,
An extended exhale.
So let's do that together.
Inhale through the nose,
Extra breath at the top.
Now slowly exhale through the mouth,
Blowing all that air out.
Really long exhale.
Inhale through the nose,
And another breath at the top.
Now extra long exhale through the mouth.
Beautiful.
Inhale,
Inhale,
Long,
Extra long exhale.
Beautiful.
One more.
Inhale,
Inhale,
Exhale.
Really long exhale this time.
Beautiful.
Now return back to that nasal breathing.
Let's begin our loving kindness,
The metta bhafna meditation.
As you lay or sit there,
I invite you to think of somebody that you love,
Somebody that means the world to you,
Someone that lights you up when you just think about their face,
Their smile,
And their eyes.
When you have that person,
Whether they're present with you today or have passed over,
Just get their eyes,
Get their face into your mind's eye.
When you have a picture of them,
Let's say to them,
May you be well,
May you be happy,
May you have peace,
And may you be loved.
And feel that love,
Happiness,
Wellness,
And peace radiating from your heart space to their heart space.
And they are illuminated with your love,
Happiness,
Wellness,
And peace.
Now,
Can you imagine that person that you love looking into your eyes,
Into your heart space,
And they say to you,
Unconditionally,
May you be happy,
May you be well,
May you have peace,
And may you be loved.
And you are receiving that love,
Happiness,
Wellness,
And peace in your heart,
In your mind,
And in every cell of your body,
As they remind you,
May you be happy,
May you be well,
May you have peace,
And may you be loved.
That love,
Happiness,
Wellness,
And peace is available to you in every moment of your day.
As you go about your day,
Remember that love from that loved one,
And the love that you have for them.
Bring your mind now back,
Your awareness back to the breath.
Inhale,
Exhale.
And if you like,
You can stay here for as long as you need to stay here.
Thank you,
Thank you for joining me.
I send you loads of love and kindness.
Take care.
See you next time.
