Universal Compassion

Universal compassion or metta meditation. Wish yourself, other people and animals well and send your well wishing out to the entire universe. When I do this practice I feel so much lighter, happier and more positive about this planet we live on. There is hope. : )

Transcript

Wishing yourself and others well.

So just beginning by finding your posture.

Sitting with a sense of groundedness.

Feeling the weight of your body going down into the ground.

Feeling your spine going up,

Tall,

Dignified and with a sense of uplift.

And as you do this,

Just making a clear intention to be here and now.

And just letting go of the past,

What's happened this week,

This morning,

Today or in the last few moments.

And also just letting go of any thoughts about the future,

Any worries,

Any judgements,

Any plans.

And just settling yourself into the here and now.

And just dropping into this moment.

And you might want to just scan through your body,

Noticing any areas of tension,

Tightness.

However you find yourself,

Whether it's tense or anxious,

Worried,

In pain,

Maybe neutral,

Maybe happy to be here right now,

Sitting and meditating.

Wherever you find yourself,

That's where you're starting from.

OK.

You You And now just taking three deep mindful breaths This is a signal just to let yourself settle a bit more into your posture Allowing your body to be held by the surface that you're sitting on So just taking a deep breath in breathing in And then slowly breathing out again and then taking another breath in Breathing out very slowly allowing your body to be supported by the surface that you're sitting on And then just one more breath breathing in slowly breathing in Breathing out again Just falling into being here and now with yourself fully With yourself fully Now just narrowing your torchlight of awareness just onto your breath Whether it's at your nostrils down at your belly or anywhere else in your body So just sitting with an awareness of your breathing for a moment or two You And now just starting by wishing yourself well And you can say to yourself in your head may I be well may I be happy and may I be safe In your head may I be well may I be happy and may I be safe May I be well may I be happy and may I be safe You You You You And as best you can wishing yourself well Sometimes you find it difficult to yourself self-compassion Maybe there's a sense of guilt Maybe it feels uncomfortable You can also think in wishing yourself well giving yourself some positive energy You'll be better equipped to help other people in your life So wishing yourself well in a way that feels right for you And this is a genuine authentic well wishing being true to yourself And you can also notice when you do this practice whether this changes over time Whether you feel more comfortable wishing yourself well without feeling guilty So just saying to yourself may I be well may I be happy and may I be safe And may I be safe and just continuing to do this You You You You And now bringing a good friend to mind someone that you're very close to and care about Just wishing them well And saying to yourself may you be well may you be happy may you be safe And just continuing to do this You You You You You You You You You You And now bringing a neutral person to mind maybe someone you don't really know that well Maybe they serve you in a shot or you see them on the street every day Someone that you don't have any particular feelings towards you don't dislike them You just see them and they're in your life so now wishing that person well saying to yourself May you be well may you be happy may you be safe You You You You You You You You You You You You You You You You You You You You And now bringing to mind someone you don't get on so well with.

Maybe there's a conflict there.

Or a sense of strain and tension.

And just saying as best you can,

If you can also wish them well.

Just saying to yourself,

May you be well,

May you be happy,

May you be safe.

And just noticing as well if you find it more difficult to wish this person well.

And if you do that's okay.

Just as best you can,

Wishing them well.

Just genuinely and as authentically as you can at this time.

And just saying as best you can,

May you be well.

And just knowing as well if you find it more difficult to wish this person well.

And just knowing as well if you find it more difficult to wish this person well.

And now bringing everyone together,

Yourself,

Your good friend,

The neutral person and the person you have conflict with.

And saying to yourself,

May we be well,

May we be happy,

May we be safe.

May we be well.

May we be happy.

May we be safe.

May we be well.

May we be well.

And now expanding your well wishing further out to the people in the building that you're in.

Then out into your town,

Village or city.

And if you want to you can include all the animals around you too.

Then moving your well wishing outwards to the rest of the country that you're in.

Across the borders or seas.

Out across every town and village,

City,

All the way around the globe,

Wishing everyone well,

Each and every person and animal.

Wishing them well with warmth,

Compassion and care.

And you can imagine this if you want to.

It's a golden light coming from your heart,

Going outwards all the way around the world.

And maybe imagining it going through each person.

And each person's body glowing with light as you wish them well.

Uniting mankind with kindness and compassion and love.

And just continuing to send your well wishing around the world.

All this may be as easy.

You might experience it.

But yeah.

You You You You You You You You You And now let go of wishing yourself and others well and just sit With a sense of your body Noticing how it feels having spent this time wishing yourself and others well And you don't need to place your attention on anything Just being with yourself in this moment However you feel Just for the last few minutes of this meditation You You And now as we end this meditation Taking this well wishing out into your daily life And you can also bring this shift of focus away from yourself From the me,

The my,

The I want Out towards the other people that you meet and pass every day And just noticing how that changes your experience of daily life You

Reviews

I feel connected, lighter and in awe. Thank you 🙏🏼

This meditation may be 10 years old, but it’s energy is timeless. Thank you and be well.

A great go to meditation

Thank you for this heartfelt meditation Andy… Universal compassion, Wouldn’t that be lovely. 💖✨✨

Very good.

We enjoyed that. Stunning. Thanks Andy!

Another great meditation. I loved the process that he steps us through.

Beautiful meditation, beautiful message. I love this- took the time for myself but sent out my love and well wishes to the world around me. I feel positively charged up.

It was well-paced and calming. I really liked this one and will do it regularly.

spot. on.
🤍

Can't comment on the whole beautiful thing because it relaxed me so much I fell asleep.. and that's a good thing!

Thank you again, Andy. So genuine. I appreciate your guidance— your words, your suggestions, your pauses. Thank you.

Excellent. Thanks for your help.

Namaste, thankyou for this Metta prayer, what a great way to start the day 🙌🙏

Thank you for this wonderful meditation. I immediatly rolled into this deep loving awareness, very relaxed happy and warm. Beautiful, thank you🙏🏻❤️

Love all of Andy’s meditations. This one is wonderful too :-)

Andy is amazing!

Thank you 🙏🏼 😊

Thank you for that. Filled with love and hope.

It was not easy to wish Trump to be well, happy,and safe... but I did
Thank you Andy