Hi,
Welcome!
Today we're going to do a short meta-practice.
Short enough for practice daily.
Of course,
I love nothing more than a good 30 or 45 minute practice of loving-kindness,
But the reality is sometimes we need to fit it in,
In between the many commitments of our busy lives.
And so I'm going to invite you to take a comfortable seat and take an extra 30 seconds while I'm speaking to find exactly the right position where your body feels supported,
Energized and very at ease.
I often repeat this,
It's important that our body feels comfortable while our minds and hearts are concentrating the powers of attention and intention on sending loving-kindness.
And so once you're settled,
You can gently close your eyes.
Let's take three intentional breaths in and out together.
You're going to be breathing in through the nose and out through the mouth.
So take a deep breath in and a deep breath out.
Another deep breath in through the nose and release with a long slow sigh out through the mouth.
And let's do one third deep breath in and out through the mouth.
Before you start,
Let's focus in on your intention.
What is your intention for today's practice?
It could be an intention around self-love,
About heart opening,
Concentration,
Cultivating loving-kindness for yourself or all beings.
What is your intention?
And then you can gently let that go.
And we're going to start by focusing our attention on a loved one.
So bringing someone to mind with whom you have a really easy relationship.
And perhaps you want to bring a memory of this person to mind or an image of them.
And let your body and mind feel that sense of connection and the love,
The care that you feel for this being.
And as you do so,
Let's start repeating the phrases of loving-kindness.
May you be well.
May you be happy.
May you feel peaceful.
May you feel loved.
May you be well.
And perhaps you can imagine this loved one when they're really well.
May you be happy.
May you feel peaceful.
May you feel loved.
And continuing on your own,
Just finding your rhythm with the phrases.
And if the phrases that I'm offering you don't suit you,
That's totally fine.
Just find your own words.
Make the practice your own.
May you be well.
May you be happy.
May you feel peaceful.
May you feel peaceful.
May you feel loved.
Now let's imagine that this loved one is looking back at you.
And as much as they've received the care and kindness contained in the words that you've just said,
The intentions of Metta,
Now they want to share them with you too.
And imagine that they're saying these same well-wishes,
Offering them to you.
Wishing you,
May you be well.
May you be happy.
May you feel peaceful.
May you feel loved.
They're looking at you and you can feel the care and the love,
The intentions.
And now see if you can repeat the same phrases for yourself.
Repeating,
May I be well.
May I be happy.
May I feel peaceful.
May I feel loved.
For some of us,
It can feel tender.
Perhaps emotional sometimes,
To wish ourselves well.
And that's completely normal if that's the case for you.
If you'd like,
You can place one or both hands over your heart as you continue to repeat the phrases.
May I be well.
May I be happy.
May I feel peaceful.
May I feel loved.
Continuing on your own,
Finding your rhythm.
And now let's imagine that we can share those loving-kindness wishes with all beings everywhere.
May you be well.
And perhaps you can imagine the globe or see if there's any kind of image or visualization coming through to help focusing your attention on the world around you.
As you deliver these beautiful well wishes,
Sending them to all beings everywhere.
May all beings be well.
May all beings be happy.
May all beings feel peaceful.
May all beings feel deeply loved and connected.
And now let's close by offering the merits of our practice.
May the merits of our practice not only be of benefit to ourselves,
But may they be of benefit to all beings in all directions without exception.
Thank you so much for joining me in practice.
Om Shanti.
Namaste.
