Metta Loving-Kindness Meditation

This is the classic METTA, loving-kindness meditation. Here we will work on expanding the heart space open by offering those deep feelings of love and compassion to oursleves, people we love dearly, people who are neutral and the challenging people in our lives.

Transcript

Hi friends and welcome to another Two Moons guided meditation with me Jess. Today I'm going to lead you on a Metta loving kindness guided meditation. So find a nice relaxed seated or lying down position and we'll get started. Begin by taking a nice big breath in and out And another breath in and out Giving yourself permission to be in the present moment for the duration of this meditation Letting yourself fully arrive into the present moment into your body And we'll start our Metta meditation by directing those feelings of loving-kindness towards yourself Repeating these phrases while visualizing yourself Content and well May I be happy May I be healthy and may I find freedom from suffering It's okay if you feel slightly uncomfortable Remember that the practice of loving-kindness isn't about forcing any feelings It's about gently cultivating an attitude of appreciation and friendliness towards self May I be happy May I be healthy May I be free from suffering And next bring into your mind's eye Someone in your life who you are grateful for Someone who it is easy to extend love to It could be a friend or a partner can be a pet or a sibling Visualize their face and let your heart smile as You hold them in your mind's eye Wishing them the same loving-kindness that you did towards yourself May they be happy May they be healthy And may they find freedom from suffering May they be happy May they be healthy And may they find freedom from suffering Leaning into the love and compassion that you feel for them Visualize them being at peace Now shift your focus to somebody whom you have a deep connection with neutral feelings towards Like a neighbor or a co-worker Maybe the mail delivery person Visualize their face and offer them the same loving-kindness May they be happy May they be healthy May they find freedom from suffering And next bring someone into your mind's eye Whom you have some challenging feelings towards Maybe a relationship that has been Struggle for you to maintain your peacefulness And as you visualize this person remind yourself that they like you Are a human being with their own struggles But the same desires as you You Wishing them the same loving-kindness that you wish to yourself your loved ones your neutral ones May the challenging people in your life find happiness May they be healthy And May they find freedom from suffering And when your heart begins to want to shut Breathing into that space and inviting that heart expansion Offering loving-kindness to these challenging people Just the same as everyone else May they be happy May they be healthy And may they find freedom from suffering Allowing yourself to sit in these feelings Of Kindness of compassion Love If it feels appropriate consider extending forgiveness towards these challenging people Remembering that forgiveness is not about condoning anyone's actions It is about releasing yourself from the heavy burden of anger and resentment Cultivating compassion towards yourself as you extend this forgiveness Acknowledging any pain that you may have experienced as a result of this person's behavior and Recognize that you deserve to be free from that suffering Allow yourself to gently return your focus back to the steadiness of your breath Letting it guide you back into the present moment back into your body But Take a moment to feel How it feels to have cultivated such compassion and kindness Gently begin to wiggle your fingers and toes Bringing your awareness back into the room And when you're ready, You can open your eyes and fully bring your awareness back Thank you so much for joining me for this loving kindness guided meditation, I hope that you have a beautiful rest of the day namaste