Loving Kindess (Metta) Meditation
by Ellie Foden
This method of Metta (loving-kindness) meditation is an amazing way to cultivate kindness towards yourself and others, it's also a fantastic method to feel connected to the people you care for during times of separation.
Transcrição
You're welcome.
Just taking a few moments to find comfort and support wherever you are.
You could be sitting,
You could be laying down.
Finding a comfortable space where without being too rigid your spine can be relatively long.
Your shoulders and your jaw can relax.
You can feel that sense of lengthening up through the crown of your head.
Our practice today is a form of loving kindness meditation.
There will be some visualisation and there will be some words that I will ask you to recite to yourself mentally.
If those phrases don't really resonate you can always change the words.
So long as the meaning is that of loving kindness.
Say the words that feel,
They resonate the most to you.
So loving kindness meditation is here.
It's a meditation for the heart and it's a meditation for cultivating kindness,
Friendliness,
Warmth.
And just a moment of appreciation for people in your life.
And that of yourself of course.
So just start to draw your attention to this present moment.
Noticing your seat.
Scanning through your body and noticing spaces that feel,
They could use a little bit more ease and just allowing that area is trying to clean your control that you can maybe give permission just to soften a little bit further.
Start to draw your awareness towards your breathing.
Without needing to control it or change the breath in any way just notice each breath come and go.
Maybe feeling physical sensations as you breathe,
Watching your belly rise and fall or maybe at your chest.
Or maybe the feeling that you're experiencing is a little bit more energetic.
Seeing that revitalizing energy coming from the inhale and the big release coming from the exhale.
If you feel like you need a release fully exhale out through your mouth.
Start to draw your awareness towards your heart.
Or the area around it.
Noticing any physical sensations you can feel around that space.
Could be that of the breath noticing the rib cage expand and contract.
Or you might even be able to feel or imagine the heart beating.
Noticing your attention on that heart center you might feel that warmth come into your body or just noticing the heart center you might feel a vision or a memory of a person or a place.
Just welcome that.
Now resting your attention towards that heart space.
Start to visualize yourself.
It could be yourself as you are it could be yourself from the past or a memory you have of yourself.
A mirror image of yourself to see if you can just bring yourself up into your mind's eye and into your heart.
Now from that space of your heart offer yourself these wishes.
Just mentally repeat these wishes after me.
May I be well.
May I be safe.
May I be free from suffering.
May I live my life with ease.
You keep yourself in your mind's eye just saying those four wishes to yourself once again.
Now bring your awareness or into your mind's eye someone that you love deeply.
Visualize that person or maybe you can feel their presence near you.
Feel them there.
And then from your heart space mentally say these wishes.
May you be well.
May you be safe.
May you be free from suffering.
May you live your life with ease.
Holding that person in your mind's eye and just reciting those wishes to them.
Now bring to your mind and heart someone who you don't have much of a relationship with.
It could be a neighbor you don't know much about you see often.
It could be someone you've just met.
See if you can bring someone you don't have a deep relationship with into your mind and heart.
Visualize them.
Maybe you can feel their presence.
And from your heart space offer them these wishes.
May they be well.
May they be safe.
May they be free from suffering.
May they live their life with ease.
Now in your mind's eye think of someone who you've had maybe a little bit of difficulty with in your life.
Maybe someone who's hurt you in the past.
Someone you've recently had an argument with or some kind of conflict.
To the best of your ability visualize that person with an open heart.
And again to the best of your ability from your heart offer that person these wishes.
May you be well.
May you be safe.
May you be free from suffering.
May you live your life with ease.
Now feel into your body.
Maybe you feel that sense of warmth around your heart space.
And a sense of openness.
See if you can extend that warmth outwards to anyone you wish to.
All of your family friends.
One by one bring your family into your mind's eye and offer them the same loving kindness.
Think of your friends one by one and offer it to them.
Thinking of people you've met recently.
Thinking of your teachers people who've helped you through your life.
People you've helped through life.
Thinking of anyone you've met in this lifetime.
And think of those who are no longer here.
Offer them or their memory the same loving kindness.
Offer it to everyone in your country.
Everyone in this planet.
We all deserve to feel safe.
To feel well.
To be free from suffering.
And each of us are deserving of living our life with ease.
Once again just feel into your body.
And before you open your eyes and carry on with your day.
Just set the intention to continue this kindness and continue this friendliness and lovingness outward into the rest of your day.
Whenever you're ready blink your eyes open.
Have a lovely day.
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