Metta Bhavana Meditation

"Metta" signifies the good natured, kind-hearted feeling we have (think soft, misty rain without sentimental or clingy overtones) for a close friend. Metta Bhavana invokes our natural feelings of gentle, loving acceptance with deep appreciation for true friendship.

In today's session, we will explore the first three stages of this five stage meditation practice.

Transcript

Welcome to your meditation practice.

In today's session we will explore metabhavana meditation.

This is a 5 stage meditation practice.

In today's session we will experience the first,

Second and third stage of this practice.

Take a comfortable seated position and just sit and breathe.

Experience a cycle of 10 breaths.

Non-judgmentally take notice of your physical and mental state.

Now begin to imagine yourself well and happy.

Begin repeating to yourself,

May I be well and happy.

Now take a few minutes to think of a person who is a benefactor or friend.

Wish that they be well and happy.

Now repeat the mantra,

May you be well and happy.

Now take a few moments to extend thoughts of loving kindness to a stranger.

Stay true to your mantra,

May you be well and happy.

Keep your inner gaze at your brow point.

Simply be open and receptive to any sensations in the center of your chest.

Continue to release loving kindness towards yourself and others.

Now just rest in the feelings of loving kindness.

Allow your inner gaze to float to your heart center.

Bring your palms together and peace mudra in front of your heart.

Namaste.