Welcome in your Metta Meditation.
Please find your comfortable meditation posture,
Preferably cross-legged on the floor.
You can sway a little bit back and forth from side to side to find this sweet spot where you feel your spine nice and long and your vertebrae stacked on top of each other.
You can put your hands on your lap or on your knees,
Palms facing up or facing down,
Where you feel feels more comfortable for you and allow your eyes to gently close.
Take a moment here to arrive into this space and check in with your body.
How are you feeling?
Do you feel any pain,
Any discomfort?
Do you feel calm and grounded?
Just acknowledge how you feel without judging it or trying to change it.
Feel the surface beneath you.
Feel the softness of the fabric of your clothes on your skin.
Maybe hear the sounds in the room around you.
Now start bringing your awareness to your breath.
Follow the air coming in through your nose,
Down your throat and your lungs,
Filling in your chest and your belly and coming out,
Feeling your belly and your chest contracting and the air lapping at her upper lip.
Breathing naturally for a few more cycles of breath.
Now visualize yourself with your mind's eyes.
See yourself in this room,
Meditating right now and tell yourself the following words as if it was with your own voice.
May I be happy,
May I be healthy,
May I be safe and may I live with ease and in peace.
Repeat these words in your head with your own voice and really integrate them,
Feel them in your body.
May I be happy,
May I be healthy,
May I be safe and may I live with ease and in peace.
Feel the effect of this meta on your body,
Your mind.
Now imagine someone you love.
It can be a partner,
Family member,
A friend,
Anyone that is close to your heart.
See their face in your mind,
Imagine that they are looking at you and smiling.
See how much you love them when you see them.
And tell them with your own voice,
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Send them this meta,
This loving kindness to this person that you love so much.
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Now think about someone that is neutral to you.
It can be a neighbor,
Coworker,
A stranger,
Someone you have no particular feeling for.
Imagine them whoever it is and again send them this loving kindness and tell them,
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
And again repeat these words in your mind,
Sending them this good energy,
These good wishes.
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Now this one might be more difficult for most of us but try to imagine someone that is challenging for you,
Someone that you find maybe annoying or even someone you actually dislike.
See them in your mind and decide your feelings towards this person.
Send them your loving kindness.
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Despite your relationship with this person,
Even if it's difficult,
Keep offering them this metta,
Keep sending them loving kindness.
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Finally imagine the whole world.
Imagine all the people,
The animals,
The plants and the trees,
All the living beings on earth,
On this planet and send them this prayer,
This loving kindness.
May all beings be happy,
May all beings be healthy,
May all beings be safe and may all beings live with ease and in peace.
Imagine them all thriving and living in harmony.
Send all your blessings,
All your good energy to all the living beings on the planet.
May all beings be happy,
May all beings be healthy,
May all beings be safe and may all beings live with ease and in peace.
And feel the effect of this metta on your body,
Mind and spirit.
Feel this loving kindness radiating from your heart and the room around you and touching everything and everyone.
Feel this loving kindness light getting brighter and brighter until it touches the whole world.
Now this is me sending loving kindness to you.
May you be happy,
May you be healthy,
May you be safe and may you live with ease and in peace.
Now gently start to come back into your body,
Slowly acknowledging your environment again,
Feeling your body,
The floor underneath you,
Maybe bringing some movement into your body,
Making some circles with your neck,
With your wrist,
Moving your shoulders and your hips.
Bring your palms together in front of your heart in Anjali Mudra,
Bow to your hands and thank yourself for sending loving kindness to the world and thank others for sending you some loving kindness as well.
Thank you so much for sharing this moment with me.
I hope you have a wonderful day.
Namaste.
