A loving kindness or metta meditation is one of my favorite.
It allows us to connect to the oneness and unity within all of humanity.
This is my form of a prayer of sending healing out into the world.
So let's begin in a comfortable seat or lying on the ground.
Close down your eyes so you can visualize throughout this meditation.
Allow your breath to deepen and settle into a natural rhythm.
I'd like for you to set an intention,
Something simple,
Possibly a positive characteristic or feeling you wish to cultivate in your life.
And then say that intention to yourself or aloud three times.
Really feel and embody that intention.
Breathing in that truth of who you really are.
Now visualize yourself and wish for yourself that intention with love and light.
Now picture a loved one in your mind and wishing that individual your intention.
Again,
Breathing in that truth of who they really are.
Now picture an acquaintance,
Someone you don't know very well and wish that individual your intention.
Once again,
Breathing in that truth of who they really are.
Now picture someone you really struggle with and wish that individual your intention.
Breathing in that truth of who they really are.
Now picture the whole world,
However you would visualize every single person on the planet and wish everyone your intention.
Breathing in that truth of who we really are.
Now let's move deeper into our loving kindness journey.
Return to the picture of yourself in your very best light and say to yourself either silently or out loud,
May I be filled with joy.
May I be filled with peace.
May I give and receive love.
Picture a loved one in your mind in their very best light and say to them silently or out loud,
May you be filled with joy.
May you be filled with peace.
May you give and receive love.
Picturing an acquaintance in your mind in their very best light,
Saying to that individual silently or out loud,
May you be filled with joy.
May you be filled with peace.
May you give and receive love.
And then picture the individual that you struggle with in their very best light,
Saying to that person either silently or out loud,
May you be filled with joy.
May you be filled with peace.
May you give and receive love.
And then finally,
Bringing in an image of every person on the planet.
Maybe it's an image of the earth or a sea of colors,
Something that represents every single person.
And saying silently or out loud,
May we be filled with joy.
May we be filled with peace.
May we give and receive love.
Breathing in this sacred space that you have created for yourself,
A loved one,
An acquaintance,
An individual you struggle with,
And every person on the planet.
For this is how healing begins.
Namaste.
