Hello friend.
If you're looking for a meditation to nurture and awaken your heart,
You're in the right place.
Today I'll be guiding you through a Metta meditation.
Metta is a Pali word that's often translated as loving-kindness.
Metta is the language of the heart.
It's a practice that deepens our compassion for ourselves and the world around us.
And I'm so glad you're here because it's so vital to our well-being,
Especially in our busy,
Urgent lives.
We're often stuck on autopilot.
The troubles of the world can feel overwhelming as we're going and getting the mind running the show.
The needs of the heart can often go unnoticed.
With Metta,
Just like learning a new language,
We can practice over and over again to become more fluent and connected to our heart's calling,
To our higher intention.
At first Metta may feel a bit unnatural but over time as the heart wakes up,
The phrases become more alive and embodied.
And as you approach your inner and outer landscape,
You touch into more compassion,
Kindness,
And care.
So to get started,
Please find a quiet,
Uplifting place where you're least likely to be distracted.
As you settle into a noble posture that feels comfortable yet alert,
Take your time to give your body whatever it needs so that you can feel both supported and at ease.
You may let your eyes close gently or allow them to gaze downwards.
Whatever feels natural to you.
Remember that this is your practice.
My words are mere suggestions.
So feel free to make this your own and honor what feels good to you.
Aware of your body.
Allow your shoulders and your belly to soften.
And to whatever degree you're able,
See if you can let go of any tension that you might be holding.
Softening and noticing how you're being held by the surface beneath you.
Feeling the pull of gravity connecting you to the earth below.
Grounded,
Stable,
Held by Mother Nature.
And gently bring your attention to your breath.
Taking a few deep,
Full,
Cleansing breaths in through your nose with long,
Slow exhales out through your mouth.
Letting go a little bit more with each exhalation.
As your breath returns to its natural rhythm,
Feel the motion of your chest and belly rising and falling as you come home to the sensations of your breath as it breathes your body.
As we begin our loving-kindness practice or Metta,
Feel free to place one or both of your hands over your heart.
If that feels good.
Or maybe on your cheek.
Bringing the warmth of your touch to this experience.
Whatever feels nurturing to you.
Following the rhythm of your body and your breath,
Bring to mind someone you love and cherish.
This can be someone helpful in your life,
A pet,
A beloved friend or family member,
Or maybe it's a favorite teacher or an ancestor.
Choose someone you care deeply about and imagine this being is right here in front of you and silently to yourself.
Wish them well by offering these phrases of loving-kindness.
May you feel safe and cared for.
May you live with ease and well-being.
May you know joy and happiness.
May whatever blocks your heart be dissolved.
May you be filled with loving-kindness.
May you be a good friend to yourself and others.
It's natural that your mind may wander.
If so,
Simply return to the rhythm of your breath without judging.
Just gently bringing your attention back to your breathing.
Now it's your turn to invite Metta to yourself.
If that's hard for you,
You might imagine someone you love whispering these phrases into your ear.
May I feel safe and cared for.
May I live with ease and well-being.
May I know joy and happiness.
May whatever blocks my heart be dissolved.
May I be filled with loving-kindness.
May I be a good friend to myself and others.
Now bring to mind a person you consider to be difficult.
This could be someone you've had a disagreement with or any sort of challenge that's not too traumatic or overwhelming.
If this feels too painful right now,
Just pause.
And with kind attention,
Give yourself whatever you need in this moment.
And when you feel ready,
Imagine this person in your mind and see if you can allow your heart to soften toward them.
And now imagine all the beings who are suffering and experiencing difficulties in their lives.
And see if you can expand your heart to include them all by repeating these phrases again.
May all beings feel safe and cared for.
May all beings live with ease and well-being.
May all beings know joy and happiness.
May all beings live with an open heart.
May all beings be filled with loving-kindness.
May all beings be good friends to each other.
As you rest in the glow and the flow of loving-kindness,
Notice what's here and see if you can allow every cell in your body to be bathed in this nurturing presence.
This is the experience of metta or loving-kindness.
Basking in this tender place,
Just resting here for a few moments longer with gratitude and a deep intention to nurture yourself compassion and show up for life with a kind open heart.
Breathing your body and slowly coming back to the space you're in by opening your awareness to include the sounds around you.
As you awaken to your surroundings,
You might sway a little from side to side,
Wiggling your fingers and toes and pause to inquire,
What do I want to remember about this?
Gently taking your time.
As you feel ready,
You may open your eyes or lift your gaze.
Thank you for your loving- kindness metta practice.
Namaste.
