Welcome friends,
I'm delighted you found your way here.
My name is Angela and before we begin I want to introduce you to this practice.
This is called loving kindness meditation,
Sometimes known as Metta.
It's a quiet compassionate practice of offering goodwill,
First to yourself and then extending that care outwards to others.
This loving kindness meditation seems to be much needed at this time in the world and has also helped me in times of change and challenges along my journey and my hope is that this may offer some peace and guidance to you in your time of need.
There's nothing you need to force here,
There's no pressure to feel a certain way.
Some days kindness flows easily,
Other days it might feel distant or even uncomfortable.
That's okay,
Truly it is.
This practice isn't about perfection,
It's about intention,
About planting small quiet seeds of care and allowing them to grow in their own time and in their own way.
Think of it like you're standing at the edge of the ocean.
Each phrase you offer is like a gentle wave,
Softly arriving and softly receding.
You don't have to believe every word,
Just let the words rest in you.
As we prepare for a time of quiet contemplation,
Let's just take a moment now to settle.
Allow your body to soften,
Your shoulders gently to drop and your breath become slow,
Rhythmic and when you're ready let's bring your awareness inward now.
Begin by offering these words to yourself,
You might even place a hand on your heart or simply sit quietly.
Gently repeat either in your mind or softly aloud.
May I be safe,
May I be well,
May I be peaceful,
May I live with ease.
Take your time,
If your mind wanders that's okay,
Just gently return like coming back to the shoreline.
Now bring to mind someone who feels easy to love,
Someone who brings warmth to your heart,
Maybe a loved one,
Maybe a pet.
Picture them gently and offer these words,
May you be safe,
May you be well,
May you be peaceful,
May you live with ease.
Now think of someone you neither know well nor feel strongly about,
Perhaps someone you pass by or maybe a familiar stranger.
Holding them lightly in your awareness,
Repeat may you be safe,
May you be well,
May you be peaceful,
May you live with ease.
If it feels okay you might bring to mind someone you find very challenging and only if it feels safe to do so,
There is no need to force emotion here,
Just let the intention be enough.
May you be safe,
May you be well,
May you be peaceful,
May you live with ease.
And if this feels too much today,
You can always return to yourself.
Now allow your awareness to widen like the ripples moving outward on the ocean,
Offering these words to all beings everywhere,
May we be safe,
May we be well,
May we be peaceful,
May we live with ease.
I invite you to gently bring your awareness back to your breath,
Back to your body,
Back to this moment.
Notice what you're noticing,
How you're feeling,
Let it be without judgment and carry this feeling with you like a quiet thread woven through your day.
Blessings and love.
