Hello,
Welcome.
This is Ale Garnica.
I am a mindfulness meditation teacher and a life coach and today I'm gonna guide you through a loving kindness meditation also called Metta.
Metta is in Pali language and it means goodwill and kindness towards you and others.
Loving kindness meditations have proven lots of benefits.
They have helped increase positive emotions,
Quieting negative emotions,
Strengthen the capacity for empathy.
Even migraine sufferers have experienced less pain when practicing loving kindness.
It also helps increase compassion and it creates biological changes that associate with a longer life.
Who wouldn't want to live longer?
So I invite you to close your eyes,
Take a few moments to be with your internal silence,
This amazingly beautiful and quiet space where everything is okay.
We're gonna ground ourselves through breathing,
We're just gonna take three deep breaths,
Breathe in and breathe out breathe in breathe out and one more breathe in and breathe out Now I invite you to bring to your mind the image of a person you love,
Love very much.
Imagine that they are standing right in front of you,
Feel their presence,
See their beauty and connect through their eyes.
Remember that the eyes are the window to the soul.
So just look at them straight to the eyes and mentally offer these blessings to them.
May you be safe,
May you be healthy,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself,
May you be kind to yourself,
May you be safe,
May you be healthy,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself,
May you be safe,
May you be healthy,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself.
May you be kind to yourself.
And you can now say goodbye to them in any way you want.
You can give them a hug,
A kiss,
Hold their hands and imagine that they turn around and they start to walk away until their image disappears.
And now I invite you to visualize a person that probably you have conflict with or you don't like very much.
Imagine that they are standing right in front of you and observe their presence,
Feel their presence and imagine that you connect with them by looking at them to their eyes and mentally offer these blessings to them.
May you be safe,
May you be healthy,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself,
May you be safe,
May you be healthy,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself,
May you be safe,
May you be healthy,
May you be kind to yourself,
May you be happy,
May you be able to dissolve suffering,
May you be kind to yourself.
And now imagine that you say goodbye to them in any way you want and imagine that they turn around and they start to walk away until their image disappears.
Now I invite you to bring your hands to your chest where your heart is and you're mentally going to offer the same blessings to yourself.
May I be safe,
May I be healthy,
May I be happy,
May I be able to dissolve suffering,
May I be kind to myself,
May I be safe,
May I be kind to myself,
May I be safe,
May I be healthy,
May I be happy,
May I be able to dissolve suffering,
May I be kind to myself,
May I be healthy,
May I be happy,
May I be able to dissolve suffering,
May I be kind to myself.
And slowly just bring your hands down to your lap and let this beautiful loving-kindness emotion that you have created through this meditation be with you not only now but for the rest of your day.
And let's close the meditation with three deep breaths,
Breathe in,
Breathe out,
Breathe in,
Breathe out,
And one more,
Breathe in,
Hold,
And breathe out.
And slowly open your eyes,
And bring this loving-kindness energy with you and spread it,
Share it with the world.
Thank you for being here meditating with me.
All my love.
