Welcome to your Metta meditation.
Find a comfortable space where you know you will not be disturbed.
Sit cross-legged or in a chair or lying flat.
Allow your eyes to close and breathe.
Place your hand on your heart.
Feel your energy here.
Breathe.
Breathe.
Feel your presence,
Your essence.
Acknowledge your spirit here today.
And breathe.
Breathe with gratitude for the breath.
And on your next inhale,
Take your awareness up to where the sun rises every morning.
Imagine,
Feel,
Sense the energy that energizes the sun and gives unconditional love and light to all.
And breathe.
Breathe here.
Feeling,
Sensing the warmth of this light as it flows into you now,
Streaming down into your energy field.
Flowing all around you and through you.
Flowing in through the very top of your head,
Your crown chakra.
And breathe.
Feel the love of the great bright light of the cosmos flowing into you.
Flowing further down,
Moving into the space between your eyes,
Your third eye chakra.
The space where we both see and understand.
Breathe.
And allowing the light to flow in here.
Opening up clear vision for you today.
Flowing down further into your throat chakra.
Giving you all that you need to communicate with unconditional love.
And breathe.
Feel the light flowing into your heart space,
Your heart chakra.
Expanding your bandwidth here and your capacity for a loving,
Heartfelt relationship with yourself,
With the cosmos,
With the planet and with humanity.
And breathe.
Allowing the great bright light to move down further into your solar plexus chakra,
This area in your core,
This energy center that holds your beliefs and boundaries.
And breathe here.
Feel the light of infinite consciousness filling you,
Harmonizing and aligning all that you believe so that it is true to your high self,
Your soul's path for your life.
Empowering you today and every day.
And breathe.
Flowing down further into your sacral chakra and the lower abdomen,
Low back,
The womb and women.
Feel the light of infinite consciousness streaming in here,
This love-filled light,
Harmonizing and aligning all of your spiritual beliefs so that you can creatively express them in the most positive way.
And breathe.
Flowing to the very base of your spine,
Your root chakra.
See,
Feel,
Sense this unconditional love and light filling your room and breathe here.
Allowing in the cosmic flow to harmonize your root energy so that every step you take in this material world is in alignment with unconditional love,
A soul-felt relationship with the cosmos and love for humanity.
And breathe.
Flowing all the way through your legs and feet,
Feel this energy,
This loving light energy moving through you all the way into the earth below you and breathe.
Flowing down into the very center of the planet,
Wrap your energy around the core of the earth and breathe here.
Allow your energy to embrace Mother Earth's loving support for you.
Breathe.
Breathe here a moment,
Allowing yourself to fully feel the supportive planetary energy and on your next inhale,
See it,
Feel it moving back up,
Coming all the way back up through your feet,
Your legs,
Your hips,
Your core,
All the way back up into your heart space and breathe here.
Breathe in until you feel the need to breathe out and just relax.
Today,
We begin with a few moments of anapana,
Focusing on the sensation of the air and where you feel it as you inhale and where you feel it as you exhale.
And then you will be bringing your awareness into your heart space and breathing into your heart,
Moving into metta meditation.
In metta meditation,
We focus on love,
Kindness and compassion.
Allow this to be your intention today.
And breathe.
Feeling the sensation of the air with every inhale and every exhale.
Focusing on the sensation of the air and where you feel it as you inhale and where you feel it as you exhale.
Takes you out of the conscious monkey mind and deeper,
Deeper into your subconscious.
Breathe.
Remain focused on the breath.
And breathe.
You are like a gatekeeper noticing every inhale and every exhale.
Remain focused on the breath and breathe.
If a thought distracts you,
Simply observe it and then let it go like a cloud floating by.
And refocus back on the breath itself and breathe.
If you find that the mind has wandered,
Simply take a deep inhale and refocus back on the sensation of the air where you feel it with every inhale and where you feel it with every exhale.
And breathe.
And on your next exhale,
Allowing Anapana to go.
Bring your awareness now to your heart space,
Your heart chakra,
And breathe into your heart.
Breathe.
Feel the light.
The love,
Kindness,
And compassion here.
Keep breathing into your heart space for a moment,
Fully focusing on the love within.
And now consider or think about someone dear to you,
Someone that you love a lot.
They don't need to be living at the moment.
It could be a grandparent whose passed or even a pet.
Anyone that you have a lot of love for.
Focus on your love for them and breathe.
Inhale.
Feel the sensation of love that you have for them in your heart.
And on your next exhale,
See that loving energy flowing to them.
Breathe.
With every inhale,
Feeling love,
Kindness,
Compassion in your heart for them.
And with every exhale,
See that loving energy flowing to them.
Breathe.
See wherever they are,
They will feel it.
Send love to them.
Feeling love,
Kindness,
Compassion with every inhale.
And with every exhale,
Allowing your love to flow to them from your heart to theirs.
And breathe.
Know that your love-filled energy touches them in the most positive way.
And breathe.
Take a few moments,
Breathing deeply into your heart space and really focus on your love for this person.
Fully feeling your heart fill up with love.
And as you exhale,
Sending it out to them like a stream of light-filled loving energy.
And breathe.
Breathe in until you feel the need to breathe out now and let that energy go.
Now consider or think of someone else that maybe you don't know very well.
It could be someone that you've seen in your neighborhood or in your home.
It could be a friend of a friend.
Anyone who comes to mind is the right person.
Breathe.
Inhale deep into your heart of love.
And on your exhale,
Send love,
Kindness,
And compassion to that person now.
Breathe.
With every inhale,
Generating love,
Kindness,
Compassion.
And with every exhale,
Letting it flow to that person.
Streaming from your heart to theirs.
Breathe knowing that love is nurturing them in some way now.
Breathe in until you feel the need to breathe out and relax again.
Now on your next inhale,
Bring your focus back up to the sun where the sun rises way above you.
Breathe.
Feel your energy flowing up.
Feel the glow and light of the sun.
Feel the light of this unconditional loving cosmic energy.
See,
Feel it flowing fully into you now,
Flooding your heart space with unconditional love and light and breathe.
Breathe.
Breathe knowing that you also deserve love,
Kindness,
And compassion.
Breathe.
With every inhale,
Giving yourself love,
Kindness,
Compassion.
And as you exhale,
See this love-filled light energy filling your aura,
The space you are in,
And the room you are in with love,
Kindness,
And compassion.
Breathe.
With every inhale,
Feeling love,
Kindness,
Compassion,
Understanding for yourself.
Exhale,
Allowing the love that you are to fill your space with kindness and breathe.
Breathe knowing that you are worthy of love and that you are love.
With every inhale,
Allowing yourself love,
Kindness,
And compassion.
And with every exhale,
Seeing that love-filled light energy filling the space you are in,
The room you are in,
The building you're in,
With love,
And breathe.
And on your next exhale,
Allow that energy to dissipate.
Breathe in until you feel the need to breathe out and just sit,
Allowing the meditation to integrate.
Metta Meditation allows you to see the world in a more positive light.
It will bring peace and love into your life and into the lives of others.
Generating feelings of love and kindness for yourself and others unconditionally results in creating more of the high vibration of love on our planet.
Allow this energy of love to stay with you as you go about your day.
And when you are ready,
Slowly open your eyes and bring your awareness back,
Returning to the room.
