So finding a comfortable seat or maybe lying down if that's better for you in this moment.
And you might need to just wriggle or tense and squeeze the body,
The hands,
The face,
The feet.
And then just let everything go.
Closing the eyes,
Just tuning into the breath.
Just allowing your body to find stillness.
Allowing your breath to settle into a comfortable rhythm without trying to force or change anything in particular.
And this is the Metta meditation.
So you might repeat in your mind after me or along with me.
And just bringing your awareness and your attention to yourself where we always start.
Wishing may I be well,
May I be peaceful,
May I be happy,
May I be loved.
May I be well,
May I be peaceful,
May I be happy,
May I be loved.
May I be well,
May I be peaceful,
May I be happy,
May I be loved.
May I be well,
May I be peaceful,
May I be happy,
May I be loved.
And then bringing your awareness and loving attention to your friends,
Your family or a loved one.
And wishing that may they be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy,
May they be loved.
May they be well,
May they be peaceful,
May they be happy,
May they be loved.
And extending this loving awareness out to perhaps somebody you don't know,
A stranger or an acquaintance,
A face that you may see,
Maybe one you've only ever seen once or those you've not met.
Wishing may you be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy,
May they be loved.
And may they be well,
May they be peaceful,
May they be happy and may they be loved.
And the little sneeze was from my little poppy so now extending that loving awareness and healing energy out to all living things including sneezy dogs.
And wishing that may they be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy and may they be loved.
May they be well,
May they be peaceful,
May they be happy,
May they be loved.
And may they be well,
May they be peaceful,
May they be happy and may they be loved.
And on this Earth Day and every day celebrating the Earth and the whole world wishing may that Earth be peaceful,
May she be happy,
May she be well and may she be loved.
May she be well,
May she be happy,
May she be peaceful,
May she be loved.
May she be well,
May she be happy,
May she be peaceful,
May she be loved.
May the Earth be well,
May she be happy,
May she be peaceful and may she be loved.
Having extended that loving kindness out to literally all living things and the Earth.
Remembering it started with you so drawing back any loving kindness we need for ourselves into our heart center.
Maybe just bringing the hand to the heart.
Taking a deeper fuller inhale.
Filling up and a long sighing exhale to let go.
Inhaling deeply.
Exhaling completely.
Just inviting some movement back into the body.
Maybe taking a little stretch.
And when it feels ready to come back into the room just gently blinking open the eyes.
And if you choose to just closing your practice with the universal sound of om.
So taking a breath to prepare.
Big deep inhale.
Big sigh,
Let it go.
Inhaling to om.
Om.
Just bowing your head down in reverence for your meditation,
Metta meditation,
Loving kindness practice.
Namaste.
