Metta meditation.
Focusing on compassion and a loving heart.
Reducing our fears,
Anxiety and stress.
Coming into a comfortable,
Seated position.
A position of dignity.
Closing your eyes and just noticing how your whole body feels.
Lengthening your spine.
Your shoulders roll back.
Your shoulders relax.
Your arms by your body.
Maybe your palms are lying or resting on your thighs.
Your feet grounded,
Touching the floor.
Or you may be seated in a cross-legged position.
Your seat bones might be connected to the floor.
Just finding that comfortable,
Seated position for yourself.
Where your spine is straight and the crown of your head reaching for the sky.
Gently bring your attention to your breath.
Your in-breath.
Your out-breath.
Notice the space between your breath.
Being aware of the space between your in-breath and your out-breath.
Bring your attention to your heart.
Open your heart to the feelings of compassion and love.
Think of someone who you love unconditionally.
Maybe a friend,
Mentor,
Parent or child.
Bring the image of the person to your mind and feel the loving kindness you have towards that person.
Repeat these phrases of wellbeing towards that person.
May you be safe.
May you be free from fear.
May you be healthy.
May you be free from pain.
May you live with ease.
May you live with peace.
May you be peaceful.
Now bring your attention towards yourself.
Towards your heart.
Repeat these phrases of wellbeing.
May I be safe.
May I be free from fear.
May I be healthy.
May I be free from pain.
May I live with ease.
May I live with peace.
May I be peaceful.
Finally,
We will bring our attention towards our family and friends.
May you be safe.
May you be free from fear.
May you be healthy.
May you be free from pain.
May you live with ease.
May you live with peace.
May you be peaceful.
Now bring your attention back to your breath and allowing your heart to stay open to the love and kindness you have generated.
Allowing yourself to stay with this compassion,
This love for the rest of the day.
Bringing a smile to your face.
As you gently release your hands,
You rub your palms together for warming palms.
You place your warm palms in front of your closed eyes.
You stay here for a few deep breaths in and out.
Gently on your next out breath,
Releasing your hands and slowly opening your eyes.
Thank you.
