Hi,
This is Addie DeHilster.
Welcome to this Metta meditation.
Metta is translated often as loving-kindness,
Benevolence,
Goodwill,
Or friendliness.
So today we'll practice invoking these qualities of Metta with a few phrases.
First we'll direct them towards a different being,
Someone where it's easy to wish well,
And then we'll turn that kind energy back towards our own selves.
So start by finding a posture that supports you for the next few minutes,
Whether that means sitting in a chair,
Putting in an extra pillow,
Lying back on the floor,
Just taking care of the body,
And beginning with this intention of kindness towards the body as you set up your meditation.
I'll ring a bell to begin and end our phrase practice.
You're welcome to practice with your eyes open or closed,
Whichever way helps you to feel the most present.
Taking a few breaths and see if you can soften into the posture that you've chosen.
And then bringing to mind a being who's dear to you,
Where it's not too messy,
It's not too complicated,
And someone where it would be really easy to wish them well,
To wish good things for them.
Many meditators use a dear animal friend or a mentor or an admired figure,
So letting this person,
This being,
This entity come forward in your imagination.
You might picture them in your mind's eye or imagine that they're sitting down next to you.
You might say their name to yourself a few times.
Then we begin to offer these phrases of kindness.
May you be safe and protected from harm.
May you be safe and protected from harm.
May you be safe.
Safe.
May you be happy in the midst of how things are.
May you be happy in the midst of how things are.
May you be happy.
Happy.
May you be healthy,
Strong,
And whole.
May you be healthy,
Strong,
And whole.
May you be healthy.
Healthy.
May you be healthy.
May you live with ease of well-being.
May you live with ease of well-being.
May you live with ease.
Ease.
And feeling for any resonance of warmth or little smile or the sense of care and goodwill towards this dear being,
This benefactor.
And we can take the intention of this metta and turn it towards ourselves,
Reciting the same phrases for our own safety,
Happiness,
Health,
And well-being.
And if this feels challenging,
Some people like to imagine their benefactor,
The being that we just wish well,
And allowing that being to do the sending,
Imagining that they are saying the phrases to you.
This being after all is warm and good-hearted and has the capacity to send these kind wishes.
May I be safe and protected from harm.
Or if the benefactor is speaking the phrases to you,
May you be safe and protected from harm and you feel yourself receive the wish.
Safe and protected from harm.
Safe.
May I be happy in the midst of how things are.
Happy.
Happy in the midst of how things are.
Happy.
Happy.
May I be healthy,
Strong,
And whole.
Healthy,
Strong,
And whole.
Healthy.
May I live with ease of well-being.
Ease of well-being.
Ease of well-being.
Ease.
May I live with ease.
Safe,
Happy,
Healthy,
Ease.
Let's sit for another moment or two just absorbing the flavor of safe,
Happy,
Healthy,
And ease.
That's friendly goodwill.
Thank you.
Thank you very much for your presence and your practice.
