Next,
We'll be doing a metta or loving kindness meditation.
So please find a seat or a position where you can be absolutely comfortable so that you can focus on the meditation.
Let's begin by taking a few breaths.
Inhaling,
Letting the belly expand,
And exhaling,
Letting all the air out,
Your nose or mouth.
Good.
And just let the breath go and we'll bring into our mind's eye a being,
A person,
Or an animal that we love.
We have a lot of affection for.
So bring that person into your mind's eye.
And then we're going to send this person some wishes and we're going to say these words to the person or being in our mind without speaking out loud.
May you be happy.
May you be free.
May you be loved.
We're going to repeat that a few times.
May you be happy.
May you be free.
May you be loved.
Repeat that a couple more times to yourself,
Sending this person love,
Happiness and freedom.
May you be happy.
May you be free.
May you be loved.
May you be free.
And then we'll take a big breath in,
Exhale and let that image go.
And then we'll bring into our mind's eye the next being,
And that's somebody that you feel ambivalent about.
It might be someone you don't know that well,
But you see now and then that you don't have strong feelings for or against one way or the other.
So find that being or person in your mind's eye.
And then we will send them happiness,
Freedom and love.
May you be happy.
May you be free.
May you be loved.
Repeat this several times,
Holding this picture in your mind's eye.
May you be happy,
Free and loved.
And take a nice deep breath in,
Exhale and let that image go.
And now we're going to bring to our mind's eye somebody we're in conflict with.
Maybe someone we dislike or have an issue with.
Someone that it's hard to find good feelings towards.
We're going to hold that person in our mind as we say,
May you be happy.
May you be free.
And may you be loved.
May you be happy.
May you be free.
May you be loved.
May you be happy,
Free and loved.
Now take a nice deep breath in.
Don't let that person go,
That image go.
Then let's bring our attention to our own heart.
If it helps you can put your hands over your heart.
And we'll send these wishes to ourselves.
May I be happy.
May I be free.
May I be loved.
May I be happy.
May I be free.
May I be loved.
May I be happy,
Free and loved.
And imagine your heart expanding across your whole body and then into the whole room.
And then outside the room.
Imagine that energy and love encompassing all beings on this earth.
May we be happy.
May we be free.
May we be loved.
May we be happy.
May we be free.
May we be loved.
A few times on your own expanding out to the whole world.
May we be happy,
Free and loved.
May we be happy,
Free and loved.
Take a big breath in and a big breath out.
Bring your palms together in front of your heart.
Bow your head to your heart.
We're all in service of that love.
We're all in service of that love.
