Meta meditation or loving kindness meditation is a practice that allows us to discover our capacity for loving kindness toward ourselves and to others.
It helps to develop compassion.
It may also aid in feelings of well-being,
Healing,
And positive emotions and to decrease pain levels.
As we begin the practice,
Come into a comfortable seated position or lie down if it is more comfortable to you.
You may choose to sit on a cushion or blanket with the legs crossed or extended.
Press down through the sitting bones and lift up through the crown of the head,
Lengthening the spine.
Allow the eyes to slide shut or softly gaze at a still point in front.
Roll the shoulders forward,
Up,
Back,
And down,
Allowing the energy of the heart to open.
Begin to draw the attention inward,
Noticing the natural flow of the breath.
Feel the breath flowing in and out,
In and out.
Now begin to deepen the breath,
Drawing the breath deep down inside your body.
Feeling the belly rise,
The ribs expand,
And the chest lift.
As you exhale,
Softening chest,
Ribs,
Belly drawing in.
Feeling breath in the belly,
In the ribs,
In the heart space.
Repeating these words to yourself silently,
My heart fills with loving kindness.
I love myself.
May I be happy.
May I be peaceful.
May I be liberated.
Notice how it feels as you offer those kind sentiments to yourself.
And then begin to think about someone that you care for deeply.
It could be a friend or a family member.
See if you can choose one person.
Hold them in your heart space and offer them the same.
May they be happy as I wish to be happy.
May they be peaceful as I wish to be peaceful.
May they be liberated as I wish to be liberated.
And notice how it feels as you offer those kind words to someone that you care for deeply.
Now begin to think about someone that you may have struggled with in the past.
And again,
It could be a friend,
A family member,
Someone that you've had some ups and downs with in your relationship.
Hold them in your heart space and offer them the same.
May they be happy as I wish to be happy.
May they be peaceful as I wish to be peaceful.
May they be liberated as I wish to be liberated.
And again,
Notice how it feels as you offer those words of loving kindness to someone that you may have struggled with in the past.
And now begin to think more globally,
Sending those sentiments out to all beings everywhere.
May all beings everywhere be happy.
May they be peaceful.
May they be liberated.
And again,
Noticing how it feels to offer loving kindness out into the world.
Allow your attention to fall back into your breath.
Slowly begin to allow the breath to once again settle back into itself.
Notice if there's been any shifts or changes.
The practice of loving kindness can be used whenever you like.
You can use those words or feel free to choose your own words.
Whenever you are ready,
Slowly allow your eyes to open.
Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
I honor the light within you.
Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
