Hello and welcome to this Metta Meditation.
The Metta Meditation,
Also known as loving kindness meditation,
Is an excellent practice to add to your regular meditation practice or an excellent practice for those of you who are beginning with meditation.
And it helps us to connect with our heart center and to bring compassion for ourselves and for the world into our space.
For the Metta Meditation,
You're welcome to lie down or find a comfortable seat and begin breathing here.
Just becoming present in this moment.
Inside your body,
Present with your breath.
Just start.
Take a deep inhale through the nose together and hold it for a second and release.
And then you're going to feel the sensation by rubbing your hands together quickly to create some friction and warmth.
Get faster and then place your hands over your heart and close your eyes and feel the sensation of the warmth in your hands,
Against your chest,
Your eyelids releasing against your eyes.
And we'll begin our Metta Meditation.
You can repeat quietly after me or you can just say the meditation in your head or listen to it.
It's up to you.
It never feels comfortable with where you are right now.
May I be safe.
May I be strong.
May I have the power to accept and forgive.
May I love and appreciate others boundlessly.
May I live in peace and with ease.
Compassion,
Love,
Power,
All of those things start inside of us.
And now in the meditation,
I'd like you to,
In your mind's eye,
Think about somebody who you really love,
Somebody you're really close to.
First person that comes to mind is fine.
And this time as we go through the meditation,
We're going to focus on that person.
May you be safe.
May you be strong.
May you have the power to accept and forgive.
May you love and appreciate others boundlessly.
May you live in peace and with ease.
Let's rub our hands together again.
Get that warmth back.
Bring them back over your heart.
This time envision somebody who you feel neutral towards could be someone you see a lot in your neighborhood,
Somebody who serves you often but you don't know really well,
Someone like a male person and other kind of essential workers in your life who you don't really get to know,
An acquaintance,
It's up to you.
And inhale.
And as you picture them,
Meditate on their face and think about giving them a sort of meditation or it almost feels like a benediction or blessing.
May you be safe.
May you be strong.
May you have the power to accept and forgive.
May you love and appreciate others boundlessly.
May you live in peace and with ease.
Let's get some real friction going in our hands to get warmed up.
Your hands over your heart with your eyes closed.
Bring someone to mind who you have great difficulty with.
Somebody you would think of hating or really disliking,
Maybe somebody you're just having a struggle with right now and having a really difficult time feeling empathy or compassion for.
And bring that person to mind.
May you be safe.
May you be strong.
May you have the power to accept and forgive.
May you love and appreciate others boundlessly.
And may you live in peace and with ease.
And for the final one,
I say to you,
Sending this energy of love and compassion to you from my heart.
May you be safe.
May you be strong.
May you have the power to accept and forgive.
May you love and appreciate others boundlessly.
And may you live in peace and with ease.
Thank you for taking a moment or two to meditate with me today.
I'll see you next time.
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