Welcome to this Metta meditation.
Metta coming from the Buddhist tradition,
Meaning Loving kindness.
Or Universal Goodwill.
This is a helpful exercise for when you might be feeling overwhelmed by all that is out there and just looking for a soft place to land.
You may begin in a comfortable seat or laying down.
And just allow yourself to.
.
.
Connect with how you're feeling in this moment.
Maybe placing one hand on the belly and the other hand on your heart space.
And we'll begin with a cleansing breath in.
And a cleansing breath out.
And checking in with your energy in this moment,
Just acknowledging.
Where you are.
Without any judgment,
Without any labeling.
And start to envision someone out there that brings you peace or joy.
Or happiness.
And just start to visualize their face.
Their smile.
The way they make you feel.
And we will begin this practice with.
.
.
Sending them.
Some loving kindness.
Wishing them these words.
May you be happy.
May you be healthy.
May you be at ease.
And free from suffering.
And really imagining.
The beautiful energy of these wishes surrounding that person.
And taking another nice easy breath in.
And easy breath out.
Continuing to send those vibrations.
With each breath.
Next we'll imagine someone more neutral.
Maybe someone you encounter regularly that you don't really know.
It could be your male person.
Or the person at the checkout at the grocery store.
And just really imagining that person.
Where they might be in this moment.
What they might be doing.
And then extending our practice of loving kindness to them.
May you be happy.
May you be healthy.
May you be at ease.
And free from suffering.
And just imagine yourself sending that warmth through these words.
And really reaching that person in this moment.
And from here,
We'll take another inhale.
And another exhale.
And next we'll move on to another person in your life.
Maybe this is someone that you don't necessarily see eye to eye with.
Maybe they even make you a little crazy sometimes.
Maybe those feelings of warmth and positivity aren't there in this moment.
But even then.
.
.
We are going to create some space.
To send them some loving kindness.
Even then.
We can gather the words.
And send them.
Those wishes.
May you be happy.
May you be healthy.
May you be at ease.
And free from suffering.
Knowing that this practice is unconditional.
And we are sharing.
These words with no expectation of return.
Just extending our universal goodwill.
Out there into the universe.
And next we will think.
A bit more globally.
And bring your attention to another community.
Maybe another country.
The opposite end of the earth.
Perhaps it's a group.
That you've seen in the news.
It's thinking beyond our immediate circle,
Beyond our household,
Beyond our direct community.
And really imagining that community.
Imagining what they might be going through.
Imagining.
Their difficulties and also their smiles.
We will repeat those words again.
Sending them from the depth of our heart.
May you be happy.
May you be healthy.
May you be at ease.
And may you be free.
From suffering.
And from here,
We'll take another inhale.
And a long exhale.
Really sending.
Those feelings of warmth.
Of loving kindness.
Through your exhale,
Through your breath.
And through your intention.
Feeling into that heart space.
And allowing yourself to.
.
.
Also receive the healing benefits of this practice.
And last but not least.
.
.
We will come back to.
Self.
And maybe switching the hand that you have on your heart.
And the hand you have on your belly.
Noticing how you feel in this moment and extending that same loving kindness,
That same warmth.
To yourself.
May you be happy.
May you be healthy.
May you be at ease.
And may you be free from all suffering.
And really allow those words to seep into every pore.
Allowing yourself to.
.
.
Embody those words.
And from here we will seal this practice with another deep breath in And deep breath out.
And bringing your palms together.
Me thumb knuckles to the heart space making that connection.
Acknowledging the beautiful work that you've completed.
And extending that warmth and love.
To your loved ones.
To your communities.
Globally.
And back to yourself.
Knowing that these efforts and your intentions in this moment.
Will have a ripple effect.
Through your life and through the lives of others.
And trusting that those beautiful words that you shared.
Have been delivered.
To where they are most needed.
Ashe.
And Namaste.
