Welcome.
This loving-kindness or Metta meditation will foster a feeling of goodwill toward yourself,
Your loved ones,
And all people everywhere.
There will be moments of intentional silence during this meditation,
And I will end this practice with closing words.
To begin,
Find a comfortable seat where your spine is long and you can breathe easily.
Let your hands rest beside you or in your lap.
Give yourself permission to shift your position as needed,
Always returning to a comfortable place of stillness.
Notice the sensations in your body as you breathe.
Feel a gentle expansion in your chest as you inhale and a softening release as you exhale.
Notice how it feels to sit in stillness and relative silence.
What happens in your mind when my voice goes away?
If your mind wanders to other ideas,
Can you gently guide it back to the present moment?
Feel the energy or prana that moves through your body,
Flowing beneath your steady,
Relaxed breath.
Bring your attention to your chest,
Your heart space,
Your center of love,
Compassion,
And kindness.
How does it feel in your chest when you invite sensations of compassion and love?
Let a growing sensation of goodwill,
Of compassionate care,
Swirl in the space around your heart.
Let this feeling of loving kindness infuse our metta meditation,
Listening as we focus and expand this sense of goodwill.
As you continue to feel this joyous care in your heart,
Offer this wish.
May I be happy.
May I be healthy.
May I be safe.
May I live in peace.
Now picture your closest loved ones,
Friends or family who may live nearby or far away.
Hold them in your heart as you offer this wish.
May they be happy.
May they be healthy.
May they be safe.
May they live in peace.
Expanding your circle of loving kindness,
Picture some people you may not know well.
Perhaps your mail carrier,
A cashier at your grocery store,
Or a neighbor you haven't yet met.
Hold them in your heart as you offer this wish.
May they be happy.
May they be healthy.
May they be safe.
May they live in peace.
Send your loving kindness wider still,
Encircling all the people in the world.
People you have met and people you will never meet.
Hold them in your heart as you offer this wish.
May they be happy.
May they be healthy.
May they be safe.
May they live in peace.
Allow this feeling of metta,
Loving kindness,
To spread within and around you without bounds.
Hold space for this goodwill as you continue to breathe in your comfortable seat.
Bring your awareness back to the sensations within your chest.
Feel the support beneath you and the air around you.
Allow simple movement,
Gently flexing your fingers and toes,
Rotating your wrists and ankles.
Explore any other movements that feel good,
Such as stretching your arms overhead or rolling your shoulders.
To close this practice,
Cross your hands over your heart space,
Left palm on your chest and right palm resting on the back of your left hand.
Feel the loving kindness,
The compassionate care that you've nurtured within your heart.
With a sensation of gratitude,
Thank yourself for making time for this metta meditation.
Thank you for joining me.
When you are ready,
Gently open your eyes or bring your gaze back into focus.
Please allow time to shift from this meditative seat back into the rest of your lovely day.
