Hello,
Welcome to this loving kindness meditation also known as Metta meditation.
My name is Carmen and I'll be guiding you through.
Take a few moments to get into your comfortable meditation position.
This is unique to you and your body and it is unique to today.
So be okay with however you end up,
Somewhere where you know you can sit still,
Lie still,
But be alert and aware.
Now that you've found this comfortable position,
Close your eyes or find somewhere to focus your gaze.
Begin to draw your attention and your awareness inwards by following the journey of your breath in and out your nose.
You don't need to change the breath,
There's no need to manipulate it to begin with.
You're simply watching the inhale as it draws in the nostrils and the exhale as it comes out.
The inhale as it draws in and the exhale as it comes out.
Let all the sounds around you be around you.
You're aware of them but you're not focusing on them and if ever you get drawn away from this meditation either by a thought or a sound external of you,
Just come back to the sound of my voice.
Picture in your mind's eye someone whom you love,
Who you don't see very often and repeat these words.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
Actively send these wishes to this person.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
And now in your mind's eye bring in the image of someone who you feel neutral about.
It can be anyone,
You neither love them nor dislike them.
We send them the same words,
The same thoughts,
The same wishes.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
And now in your mind's eye bring in the image of someone who maybe you dislike,
Or you don't get along with very well.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
Repeat those words again,
Sending them this wish.
May they be happy,
May they be healthy,
May they be free from pain and suffering,
May they be abundant and peaceful.
Whatever feelings come up just let them be there.
Do not judge yourself,
Just notice how you feel.
Next you send these wishes to yourself.
So in your mind repeat,
May I be happy,
May I be healthy,
May I be free from pain and suffering,
May I be abundant and peaceful,
May I be happy,
May I be healthy,
May I be free from pain and suffering,
May I be abundant and peaceful.
Our final act is to now send it to all of us.
May we be happy,
May we be healthy,
May we be free from pain and suffering,
May we be abundant and peaceful.
Repeat it again in your own voice,
In your own mind.
The invitation is to stay here in your loving kindness bubble for as long as you like.
If you're ready to move on with your day,
Go ahead and take a nice deep breath in your nose.
Turn the corners of your lips up as you breathe out nose and mouth.
Bring awareness back into your body by moving your fingers,
Maybe licking your lips and when you're ready,
Closing your practice however you like to.
I like to bring my hands to the center of my heart and turn both palms,
Palms face down onto my heart for this meditation.
Bow into yourself,
Thanking yourself for carving out this time.
When you're ready,
Open your eyes,
Feeling this day anew,
This moment anew,
Filled with loving kindness.
Thank you for sharing this practice with me.
Have the most beautiful day.
Shanti,
Peace.
