Hello friend,
Welcome to this winter solstice metta or loving-kindness meditation.
This solstice marks the longest night of the year,
A time for reflection,
Stillness and renewal as we prepare to welcome the returning light.
Today we'll use this practice to cultivate loving-kindness,
Honor the natural cycles and embrace the warmth of compassion during this season of introspection.
Find a comfortable seated position,
Perhaps wrapping yourself in a blanket or nestling into a pillow.
Allow your body to settle,
Your breath to flow naturally,
And your mind to arrive in the present moment.
Take a deep breath in,
And exhale fully,
Softening any spots of tension you may notice.
Feel the solid ground beneath you,
Connecting you to the earth,
Which holds and nurtures us through the darkest days.
Visualize yourself as a tree,
Your roots grounded deeply in the earth,
Drawing in strength and stability.
Breathe in,
Drawing in nourishment,
And exhale,
Letting go of what no longer serves,
Just as nature releases the past to prepare for renewal.
Now bring your attention to your heart center,
The warm glowing light within you.
This inner light remains steady even during the darkest times,
Just as the sun will soon return to fullness.
So as we honor the winter's themes of renewal and self-care,
Let's begin by offering loving-kindness to ourselves.
You can place a hand or two on your heart if that feels good,
And we'll repeat these phrases,
Either silently or out loud,
Letting them flow from your heart.
May I be safe,
Like the roots of a tree deeply anchored in the earth.
May I find peace in the stillness of this season.
May I feel warmth and compassion within,
Even on the coldest nights.
May I grow and thrive as the light returns.
Now bring to mind someone that you care about,
A loved one,
Perhaps,
Who could use some warmth and light during this season.
Visualize their face and offer them these wishes.
May you be safe,
Sheltered in love and care.
May you find peace and stillness in the quiet of winter.
May you feel warmth and comfort,
Even in the darkest moments.
May you welcome the light of hope and renewal.
Now bring to mind someone you encounter in daily life,
But don't know well.
Perhaps a neighbor,
A co-worker,
Or a stranger you've seen recently.
Picture their face and send them these wishes.
May you be safe,
Sheltered in love and care.
May you find peace in the stillness of this season.
May you feel warmth and comfort,
Even in times of darkness.
May you grow with the returning light.
Next,
Gently bring to mind someone with whom you've experienced difficulty.
This may feel challenging,
But remember this practice is about freeing your own heart,
Not condoning their actions.
Visualize this person and offer them these wishes.
May you be safe and free from harm.
May you find peace in the stillness of this season.
May you feel warmth and compassion,
Even through your struggles.
May you grow and thrive with the light's return.
And on this sacred winter solstice,
We'll extend our circle of compassion to all beings,
Those near and far,
Seen and unseen.
Imagine sending your heart energy across the entire earth,
Reaching every corner of the world,
Carrying these well wishes.
May all beings be safe,
Cradled in the warmth of love.
May all beings find peace in the stillness of winter.
May all beings feel comfort,
Even during life's challenges.
May all beings embrace the light of renewal as it returns.
As you feel ready,
Bring your attention back to yourself,
Grounding in your breath and your body.
We'll take an extra moment to honor this solstice as a time of transition,
A turning point toward renewal and growth.
You can place your hands over your heart and offer yourself these words.
I honor the cycles of darkness and light within and around me.
I embrace this time of stillness as an opportunity for self-compassion and renewal.
I welcome the returning light and the promise of new beginnings.
Take a deep breath in,
Feeling the light within you glowing brightly.
And as you exhale,
Imagine this light radiating outward,
Carrying your loving intentions into the world.
Feel into the surface underneath you and open your eyes.
May this winter solstice bring you warmth,
Renewal,
And peace.
Thank you so much for practicing with me today,
And I'll see you next time.
