Welcome to Metaverse,
I'm Brian Larson,
And this is the Meta Prayer of Loving Kindness.
It's a mantra designed to open the heart and cultivate feelings of compassion and love towards yourself and others.
Meta is a word in the Pali language meaning compassion and goodwill.
It's a simple yet profound mantra that begins in your heart,
Generating a feeling of love and compassion for the self,
And gradually expanding that love and compassion out towards others until it encompasses all beings everywhere across the whole cosmos.
Begin by finding a comfortable position to sit or lie down.
Allow your body to feel at ease and sink into the surface beneath you.
You may wish to bring your hand to your heart if you choose.
Feel the warmth of your hand on your chest.
Now take a deep breath in and imagine a light beginning to illuminate from inside your chest.
On the exhale you see this light expand.
Now it's glowing brighter with each following inhale and exhale,
And soon you feel your entire body is held in this warm light.
Let's begin by offering loving kindness to the self.
May I be safe.
May I be healthy.
May I be happy.
May I be peaceful and at ease.
May I awaken to the light of my true nature.
With your attention still on your heart area,
Imagine the light inside expanding even more,
Illuminating your whole body,
And let's continue to grow that love and expansion within.
May I be at ease in my body,
Feeling the ground beneath my feet.
May I be attentive and gentle towards my own discomfort and suffering.
May I be attentive and grateful for my own joy and well-being.
May I move towards others freely and with openness.
May I receive others with sympathy and understanding.
Next,
Think of someone you love,
Someone you care deeply about,
And hold them in your heart,
Picture them in your mind,
And offer these phrases of loving kindness.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful and at ease.
May you awaken to the light of your true nature.
Now call to mind a person you may have difficulty with.
Embrace any sensations or discomfort you might feel in your body and send it loving kindness.
Imagine this person in your mind.
Feeling your heart begin to soften towards them,
Let's send them the same loving kindness.
May they be safe.
May they be healthy.
May they be happy.
May they be peaceful and at ease.
May they awaken to the light of their true nature.
That light inside of your heart,
That loving kindness,
Let's expand it out until we can see the whole earth.
And let's continue expanding,
Reaching out into the vast expanses of the cosmos and in all dimensions and realities.
We send our loving kindness out into the multiverse.
May all beings be safe.
May all beings be healthy.
May all beings be happy.
May all beings be peaceful and at ease.
May all beings awaken to the light of their true nature.
Bring your attention back to your body.
Notice any sensations that arise.
Perhaps you feel lighter or more clarity.
Allow yourself to sit in this state of loving kindness for as long as you'd like.
Thank you and may your day be filled with love,
Joy,
And abundance.
