Please find a comfortable seated position as we prepare for the practice of metta loving kindness for a family member.
You might enjoy practicing with your eyes open or closed.
And as you settle into a comfortable position for your practice,
Find the places where you are supported,
Either by the floor,
The chair,
The cushion,
And allow yourself to connect to a feeling of groundedness.
As you reach down through the soles of your feet,
As you allow your seat to rest in the chair,
And as you connect to the natural downward movement of sitting,
Allow there to be a similar movement in the opposite direction as you reach up through the crown of your head,
As you lengthen the spine,
Finding this balance between rootedness and rising through the body.
And if you feel any additional or unneeded effort in this adjustment,
Allow softness,
Let the shoulders relax,
Let the belly be soft.
Undo any tightness or holding in the hips.
And as you find more balance and comfort in your seated pose,
Notice the breath.
Inhale and allow the breath to fill you,
Expanding your lungs from within.
Exhale and let go of the breath,
Noticing the slight contraction that happens as you breathe out.
You might notice how your posture responds to the breath,
Perhaps taking up a little more space on the inhale.
You might feel yourself drawn to gravity on the exhale.
If it's comfortable,
You might allow your in-breath to bring you upright and open and keep that same shape as you breathe out.
As you sit with the breath,
Allow yourself to come more fully into this present moment,
Setting aside any distractions and giving your attention to the breath,
To the body,
And to the practice of metta loving kindness.
Call to mind a family member that brings a warm feeling to your heart,
A smile to your face,
Someone that you have unconditional love for.
And take a few breaths to just reflect on the connection between you and your family member,
To hold them in your heart and mind with a flow of love from you to them.
And notice what the flow of love feels like in your body,
In your breath.
And staying connected to your family member and to your own capacity for love will offer the phrases of metta loving kindness to a dear,
Dear,
Beloved family member.
May you be happy and peaceful.
May you be healthy and strong.
May you be safe and protected.
May you live your life with ease and well-being.
May you be happy and peaceful.
May you be healthy and strong.
May you be safe and protected.
May you live your life with ease and well-being.
May you be happy and peaceful.
May you be healthy and strong.
May you be safe and protected.
And may you live your life with ease and well-being.
And maybe you want to offer additional phrases,
Words of gratitude or appreciation,
Words of encouragement and love.
Or maybe you just want to let the feeling of kindness,
Warmth,
And benevolence flow from your heart to theirs.
So take the next few breaths to offer the feeling or phrases of metta to your beloved family member in your own way at this time.
And when it feels like the message you've been composing with your heart and your mind is complete,
Take a big breath in and let it out with a sigh or a sound.
And you can imagine that the thought forms you've created are moving towards your person,
Delivering the feeling of friendliness,
Love,
Warmth,
Connection.
And allow yourself to return to your breath and your body in this present moment.
And notice what it feels like to offer metta loving-kindness.
What has shifted in you as we practice together?
And how can you move through your day with this same energy and attitude of benevolence?
Take another breath in.
Let it out through an open mouth with a sigh or a sound.
And if your eyes were closed,
You can open them.
You might shift your body in the seat,
Roll your shoulders,
Stretch your arms,
Open your eyes if they were closed.
And notice how ready you feel to return to your day energized by the practice of metta loving-kindness.
Thank you for your practice.
