Hello everyone,
Thank you for joining me today for a Metta meditation,
A compassion meditation,
Empathy meditation.
Make sure you are sitting on something,
Whether it's a pillow,
A blanket,
A block,
A chair.
Make sure that your sitting bones are grounded on whatever you're sitting on.
Your spine is straight,
Your collar bones are opening,
And the crown of the head is reaching towards the sky.
Your chin is lightly tucked in towards your chest,
And your shoulder blades are drawing slightly together.
Gently bring your hands behind your back,
Clasping them,
And on the next inhale opening your chest towards the sky.
Bring your attention to your sternum,
The point where your ribs meet in the middle of the chest.
Feel your shoulders opening,
Your chest opening,
And keep your eyes closed.
Pay attention to the sensations in your chest,
Making sure you're not collapsing,
The belly button is drawing towards the spine,
And you're creating space.
We'll be here for a few more breaths.
Feel the sensations changing,
Maybe in your shoulders and chest.
Bring the chin slightly into your chest,
Feeling space being created in your heart center.
And on the next exhale,
Letting go of the clasp,
Bringing the hands either to your knees or into your lap,
Wherever you feel comfortable.
The spine is straight,
Crown of the head reaching towards the sky.
Bring your attention to your heart center,
To the middle of the sternum.
Feel the space you have created.
The heart center is the core,
Is the brain of our emotions.
Is the center of our empathy.
The center of our capacity to give love and feel love.
Through the heart,
We send our energy outwards,
Towards nature,
Towards the people around us.
When we are in love,
Our hearts race.
The chest opens.
Observe the space you have created,
And observe the sensations appearing and materializing in the middle of your chest.
Slowly bring your attention to your nostrils,
To the air coming in and out through them.
Feel the air coming in through the nostrils with each inhale,
And the air coming out with each exhale.
Bring your attention to the flow of the breath,
The natural flow of the breath in and out through the nostrils.
And if your mind starts to wander,
Starts to go somewhere else,
Bring it back to your breath and to the sensations at the tip of your nose and your nostrils.
Now,
Feel the air surrounding your booty.
Feel the air touching your skin.
Is it cold?
Is it warm?
Is it slightly humid?
Feel yourself immersed in air,
Floating in air.
We often forget.
The air is around us.
The air keeps us alive,
Without air,
For a few minutes.
We can't exist.
We can't be alive.
All humans breathe in and out through their nostrils.
As you're doing now,
Each and every human being alive on this planet is breathing.
We're all inhaling and exhaling through the nostrils.
We're all feeling the air touching our skin.
Maybe we're not paying attention to it,
But we all are,
In this second,
In this moment.
Human lives all start in the same way.
We all start from our mother wombs,
And at that moment,
We don't need to breathe.
But the moment we're born,
The first thing we do,
We take a deep breath.
We allow air to get,
For the first time,
Into our lungs,
And we allow ourselves to be independent from our mothers.
Our bodies become independent,
And air gives us force.
Normally babies cry after they get the first breath of air.
It is as if this first breath gives babies the wisdom to cry,
The wisdom to connect to their mothers.
We all go through that.
That's the wisdom of nature,
Of our nature as human beings.
Yogis believed it.
Air is more than air.
It is vital force,
Energy,
Which keeps our bodies alive.
This force as consciousness has intelligence,
And we all share it,
All individuals on the planet.
The moment we realize we all breathe air,
We all need air,
Makes us all more equal,
More unison.
And as we need air,
We need water.
We are all water.
We all need water.
We all need food.
We can't be alive.
We all are a combination of air,
Water,
And food.
We're all the same substance.
What makes us different is our ego.
The ego does not exist when we're born.
The ego develops with our education,
Our society,
Our families.
Ego lies on top.
Is the thought,
Is what we believe we are,
But we're all the same substance.
Really simple,
Really easy.
Air,
Water,
And food.
Let's take it a step further.
We all have desires.
We all have needs.
What are your needs,
Your desires?
You probably need and wish yourself freedom,
Happiness,
Health,
Freedom,
Love.
Now think about someone who's dear to you,
Someone close to your heart.
What do you wish for this person?
What does this person need?
You probably wish this person the same you wish yourself,
The same you need peace,
Love,
Safety,
Health,
Respect.
Now let's take this a step further.
Think about a person that you have encountered in the past few days or weeks that you don't have a personal connection to,
No emotions connected to this person.
What do you think this person's need?
The same you do,
Safety,
Freedom,
Health,
Love,
Respect.
Now let's take it a step further.
Think about someone you dislike,
Someone that you can't really stand,
Someone that you think is really different to you,
Someone that you can't understand.
What do you think that person's wish is for?
Love,
Health,
Peace,
Safety,
And respect.
What you don't understand about that person or what you don't agree with that person is ego.
Ego is the faff,
Put it aside.
That person breathes like you,
Drinks water like you,
And has food like you,
Loves like you,
Lives like you,
And is exactly what you need,
Safety,
Health,
Love,
Freedom,
And respect.
The moment you realize that we all need and desire the same things,
You realize that not only we are all the same substance,
The same nature,
With the same basic needs,
But we also need and wish the same universal concepts and needs.
Peace,
Love,
Safety,
Health,
Respect.
Observing your attention,
Your heart,
Observe the sensations there,
Observe the space you have created,
Your spine is long,
The crown of the hand is reaching towards the sky.
Imagining your heart can send energy outwards.
Say it can send heat,
Your body heat outwards,
And imagine this heat that you're sending out from your heart is a column of light that reaches far away from you outwards the room you're in or the open air you're in.
Feel this energy reaching outwards to all the people living around your house,
All the people living in your city,
In your country,
In your continent,
In the world.
Repeat in your mind while you're sending this energy outwards,
May all beings be happy,
May all beings be peaceful,
May all beings be peaceful,
May all beings be healthy,
May all beings be healthy,
May all beings be respected,
May all beings be respected.
Feel the calmness you have created inwards,
Feel your mind heightened,
Feel your center,
Feel this peace and quiet you have created inside,
Transforming into light and love.
Send it outwards.
Send it to all the people around you and wish them peace,
Love,
Health,
And respect.
When you meditate,
Whichever technique you do at the end,
If you feel peaceful and balanced,
Send love outwards.
Repeat to yourself in your mind,
May all beings be happy.
May all beings be peaceful.
May all beings be healthy.
May all beings be respected.
And the world will feel you sending out,
Outwards,
All this love and peace.
Bring your attention back to your heart,
Feel how the space has changed,
Feel yourself maybe vibrating in love and light.
Bring your hands and heart center into prayer,
Bow your head down towards your prayer.
Thank you for having allowed me to guide you through this meditation.
May you be happy.
May you be healthy.
May you be peaceful.
May you be respected.
I send you all my love and light.
Namaste.
