Welcome to this Metta meditation to cultivate loving kindness.
Metta can be practiced on ourselves,
Others,
And for all living beings.
Today we will focus on loving kindness for ourselves.
So find a comfortable position,
Either a lotus position on the floor,
Sitting in a chair,
Or lying down.
What matters most is that you are comfortable and relaxed.
Gently close your eyes and take a deep breath in,
Feeling the air through your nose and letting it out through your nose.
Take a few more deeper breaths in through your nose and out through your nose,
Relaxing all of the muscles in your body from the top of your head,
Relaxing your cheeks,
Your shoulders,
Your arms,
Down to your abdomen,
Relaxing your legs and your feet.
Let go of any tension and give yourself space to just breathe.
As you focus on your breathing,
Repeat the mantra,
May I be happy,
May I be healthy,
May I be free and at ease.
Repeat the mantra over and over as you continue breathing in and out.
May I be happy,
May I be healthy,
May I be free and at ease.
May I be happy,
May I be healthy,
May I be free and at ease.
When thoughts come in,
Understand that this is a part of meditation.
With practice,
We teach our minds to slow down and rest.
Always remember,
Just come back to your breath.
Again,
Let us repeat the mantra as we breathe in and out.
May I be happy,
May I be healthy,
May I be free and at ease.
May I be happy,
May I be free and at ease.
May I be happy,
May I be healthy,
May I be free and at ease.
As you settle into loving kindness,
Remember that you are love.
Love is in you and comes through you.
As you practice,
You will develop more compassion,
Experience more relaxation and a feeling of connection to your mind,
Body and spirit.
As you feel this love,
You will have more patience and more love to give to others.
May I be happy,
May I be healthy,
May I be free and at ease.
In our busy world,
It is so important to take time to practice meditation.
Quieting the mind and relaxing the body,
Touching the spirit,
Will bring you so much more joy and happiness.
Thank you for being here with me today and Namaste.
