Today's practice is Metta meditation.
It's a loving kindness practice.
We're trying to cultivate loving kindness in this practice,
Wishing love and wealth for yourself and others.
So I want you to find a comfortable place.
And silently,
We're going to offer this practice for the benefit of all sentient beings.
We're going to include all the sentient beings,
Not only humans,
But also animals and flowers,
Plants and any other sentient being in this planet.
So,
Sit in a comfortable place and we're going to close little by little our eyes and we're going to put our attention in the center of our heart.
We're going to take a deep breath.
Imagine that you're breathing from your chest,
From your heart.
Inhale deep and exhale.
Inhale deep and exhale.
Inhale deep one more time and exhale,
Release the tension,
Release any thought that comes from the past,
Any thought that comes from the future that can bring us anxiety or uncomfortable or unpleasant feelings.
Just let go right now.
We're going to focus on putting our attention on our hearts and we're going to imagine that a beautiful and nurturing light.
It's fulfilling,
Filling our hearts with love and kindness.
We're going to feel all this energy moving in our heart,
Releasing all the tension,
Emotional tension that we can have today or the one that it's been holding for a long time.
We're going to release the tension with the help of this nurturing light,
Warm light.
We're going to experience very subtle,
All that energy moving from our hearts to all our bodies and is helping us to release the tension in our minds,
In our muscle.
In our hearts,
All the parts of our bodies,
Our emotions and we feel like we're becoming the light,
This warm light.
We feel better.
We're starting to feel better.
We're starting to feel more joyful,
Playful,
More light,
Less heavy.
We're going to nurture ourselves with this juicy energy of loving kindness.
Once we feel that all that amazing and beautiful and nurturing light,
It's moving through all the parts,
Hidden parts of our bodies,
Of our heart and mind,
We're going to start projecting all that energy and putting all that energy outside of us too.
And we're going to start by sending this light by bringing a person that we care a lot.
We're going to put that person in front of us.
It's someone that we care a lot,
That we love a lot.
And we're going to send all that loving kindness to that person.
And we're going to do the same.
We're going to feel their bodies from head to toes,
From toes to head.
We're going to observe how all these warm light and nurturing light is helping he or her to release all blockages,
All emotional tension,
All that inner pain,
Body pain,
Speech pain.
Once that person is filled with this warm light,
We're going to breathe in very gentle.
We're going to exhale and we're going to bring someone that we don't know too much,
That's someone that maybe we cross daily,
But we don't know or we know very few about their lives.
It could be a co-worker,
It could be someone that works in our house,
It could be the bus driver,
It could be someone that we saw maybe daily or maybe once a week.
But we don't know very much about them.
So bring that person in front of you and we're going to do the same.
We're going to send all that loving kindness,
Warm light,
And we're going to nurture them or him or her.
We're going to feel their bodies from toes to head,
From head to toes.
We're going to help them release the tension,
Emotional tension,
Body pain,
Speech pain.
Inhale deep and exhale.
Then we're going to bring someone,
We're going to put that person in front of us and it could be an enemy or it could be someone that challenges a lot,
Someone that it's very difficult to navigate,
To communicate,
Someone that we struggle a lot,
Our relationship that we struggle a lot.
It could be someone that we know very well.
It could be someone that it's part of our families,
But it could also be maybe a friend.
As I say,
So it could be an enemy or it could be someone we don't know but we dislike.
Okay,
So just bring that person,
Put in front of you and we're going to feel that person with loving kindness.
We're going to nurture that person.
Maybe this will feel very hard,
Very challenging for us,
But let's make an effort,
Right?
Let's make an effort and let's try to send this person all this nurturing and brilliant warm light.
We're going to feel their bodies from toes to head,
From head to toes.
Inhale deep and exhale.
Now we're going to bring someone we don't know at all.
It could be a group of people,
People from Japan,
People from Africa.
It could be a group of communities that we don't know at all,
But we know they are in need.
Or just,
You know,
It could be also people that we know they're suffering or they're struggling with something,
But we don't know anything about their lives.
They don't even know us,
We don't know them.
So just bring,
It could be one person,
It could be a group of people,
It could be a community.
So just bring them in front of you,
Fill them with this nurturing light.
We're going to send them with loving kindness from toes to head,
From head to toes.
This loving kindness will remove the emotional tension,
The pain,
The body,
The speech body.
Inhale deep and exhale.
And now observe how all that loving kindness that you send,
It's coming back to you.
And now it's coming to your heart.
All that nurturing light,
It's coming back to you.
Feeling all your body from head to toes,
From toes to head.
And you feel how all that emotional tension is going away.
Little by little,
Bringing that joy,
That wellness in your life.
So rest with this joyful and loving kindness,
Energy.
And try to cultivate this for the rest of their day.
Return to your breath.
Little by little,
You're going to open your eyes very,
Very gentle.
So carrying this kindness forward.
Namaste.
