Welcoming you into this guided metta or loving-kindness meditation.
Inviting you to find a comfortable and supportive place in which you can allow the body to relax and as you begin finding this comfortable,
Supportive place,
Beginning to notice the body,
Asking the body,
Asking yourself if there are any adjustments,
Shifts,
Little movements that the body may need to make in order to settle a little deeper into this space.
Into the here and now and into this practice.
And as you begin to settle in here a little deeper,
We'll begin turning some of that awareness to the breath,
To that present rise and fall of the belly,
The chest,
The sensation of air moving in and exiting out of the nose,
The consistent and effortless ebb and flow.
And as you continue to breathe here,
Filling and emptying the lungs,
As you continue to allow your natural breath pattern,
Within the mind's eye,
We'll begin imagining a golden light starting to fill the toes,
Releasing,
Relaxing the toes,
Noticing as that golden light travels up through the lower legs,
Releasing and relaxing the lower legs,
The knees,
Filling through the hips,
The glutes,
The pelvis,
Softening,
Resting,
Moving upward through the belly and through,
Letting go of any sensations of holding,
Engaging,
Continuing to notice that golden light,
Filling the chest,
The shoulders,
Down the arms as it relaxes the arms,
All the way down into the fingertips,
Up into the neck,
The throat,
The jaw,
In and around the mouth,
The whole entire body.
And relaxing a little deeper into this space.
And as you continue to breathe in and out of the body,
Knowing that with each and every single inhalation is a renewal,
And each and every single exhalation is a release,
A continual cycle of alchemy breath moves in and out,
Feeling a little more grounded in this space,
With every breath a little more rooted into this moment,
Into presence.
And within your mind's eye,
Beginning to bring a loved one to mind,
Noticing their image,
Their face,
Their clothes,
Maybe noticing what they're wearing.
And as you bring their image to mind,
Begin wishing for them the very things all of our heart spaces desire within.
You may say within your mind to them,
May you live joyfully,
Peacefully,
A life of purpose and be full of unconditional love.
And you can allow their image to slowly fade away and begin bringing what you sometimes see in passing to wishing for them the same things.
As you bring their image to mind,
Repeating within your mind to them,
May you live joyfully,
Peacefully,
May you live a life in perfect health and be full of unconditional love.
And then allowing their image to fade away.
And then begin bringing someone who you may have been having difficulty with lately,
Allowing their image to come to mind,
Wishing for them the same things you've wished for everyone else.
May you live joyfully,
Peacefully,
May you live a life in perfect health and be full of unconditional love.
And slowly allowing their image to fade away.
And then allow yourself to wish for you to have all of these things that you've wished for others to have.
As you begin saying to yourself,
May I live joyfully,
Peacefully,
May I live a life in perfect health and be full of unconditional love.
And then allow yourself to extend these wishes to every living thing.
May you live joyfully,
Peacefully,
May you live a life in perfect health and be full of unconditional love.
And as you begin wishing for all living things,
You start to notice as all living things,
All that you've wished for,
All that you've wished for.
Wish these things back,
Forth.
Taking a few deep breaths in and out of the body,
Noticing your heart center glow with this expanded compassion,
Love and well wishes,
Both on giving and receiving ends.
And taking your last few deep breaths here,
Remembering that compassion is a bridge in which unites us.
And as we move throughout our week to come,
We can always connect back to practices like this,
To our heart space.
And whenever you're ready,
You can begin allowing the body to start making some movement again,
Allowing the movements to occur naturally,
Intuitively,
Bringing yourself slowly back into the space and into the rest of your day.
Namaste.
Namaste.
