Welcome to your meditation practice.
Today's practice we focus on metta bhavana or the cultivation of loving kindness.
The traditional form of the practice is in five stages,
Each of which should be about five minutes for a beginner.
So you will build up to a 20 minute practice.
Today we're just going to take the first two phases.
I invite you to sit in a comfortable fashion.
Let your body rest and your heart be soft.
Close your eyes.
Bring your inner gaze to your brow point.
Begin to tune into your breath.
In the first stage you feel metta,
Loving kindness for yourself.
Begin by becoming aware of yourself.
Focus on feelings of peace,
Calm and tranquility.
You will begin a mantra to assist you in this journey.
It's a simple phrase,
May I be well and happy.
May I be well and happy.
Bring to mind the image of yourself gazing in a mirror.
If it helps,
You can picture yourself as a child.
And as you say your mantra,
You're speaking it to yourself,
Holding this image in your heart.
May I be well and happy.
Adjust the images to find whatever best opens your heart of kindness.
Simply repeat your mantra over and over again,
Allowing the feelings of loving kindness to permeate your body and mind.
Allow your heart to be soft and open.
And if your mind wanders,
Return your attention to your breath,
To your mantra and to the visualization.
If you find it challenging to cultivate these feelings of loving kindness to yourself,
Just stay committed with your breath,
Give it time.
Inhaling compassion and exhaling compassion.
Continue to allow your heart to be soft,
Staying true to your mantra,
May I be well and happy.
Continue the journey for five more breath cycles.
Create a smooth steady rhythm of breath and allow your breath to wash over you,
Bathing you in loving kindness.
After your fifth breath has been breathed,
Just simply rest in the space and the state of awareness.
And now we'll continue with the next stage of our loving kindness meditation.
Think of a good friend,
Bring them to mind as vividly as you can.
Reflect upon their good qualities.
Feel your connection with your friend and your liking for them.
And encourage these to grow by repeating your mantra,
May they be well,
May they be happy.
Just repeat this quietly to yourself.
May they be well,
May they be happy.
Stay true to your mantra,
May they be well,
May they be happy.
Allow your heart to be soft and filled with loving kindness.
Stay true to your breath.
Continue to bathe your body in the breath.
Feel loving kindness building within and without.
Continue your meditation for five more breath cycles.
And bring that trance to an end.
You Once you've completed your fifth breath just rest in this awareness Feel loving kindness radiating within and without you and all around you Namaste You You You You You You You You You You
