Welcome to one of my favorite types of meditation,
Metta.
Please make sure that you are laying down on the ground and your chest is elevated.
You don't have to,
But I really love it because it's like very heart opening and it supports in us getting deeper into the practice,
Deeper into the rest,
The relaxation,
And the love,
Which is really what this is.
Metta is a Buddhist meditation technique known as loving kindness.
So whenever you are there and whenever you are ready,
Roll your shoulders down your spine,
Rest your arms on the mat beside you,
And start with some nice,
Long,
Slow,
Deep breaths.
Inhale,
Fill up your belly,
Fill up your chest.
Exhale,
Let it all out.
Just be in this space for a little bit of time,
Inhaling and exhaling,
Relaxing and chilling the nervous system.
Allow yourself to let go of any tension that may be built up anywhere in the body.
Allow yourself to relax and just let go for these next 15 minutes.
Nothing to worry about,
Nowhere to go.
Rushing won't make this go any faster.
Nice,
Long,
Slow,
Deep breaths in.
Nice,
Long,
Slow,
Deep breaths out.
Feel any stress or tension that may be in your body right now,
Really just letting go.
Start to bring to mind someone that you love so much.
Could be someone,
Something,
Even a pet,
A baby,
Someone that you love that when you think of them,
It brings a smile to your face.
Imagine that person right in front of you and just send them well wishes.
May you have peace,
May you be well,
May you be free from suffering.
Over and over again,
May you have peace,
May you be well,
May you be free from suffering.
Allow that sensation of love to start to fill up your heart.
May you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
Just over and over again,
Sending this person love and well wishes.
May you have peace,
May you be well,
May you be free from suffering.
Keep cultivating that loving kindness in your heart,
Sending well wishes to this person that you love.
May you have peace,
May you be well,
May you be free from suffering.
Just know the words don't matter so much as what it is that you're cultivating and sending to them.
If at any time you forget what you're meant to say,
Just send them love.
May you have peace,
May you be well,
May you be free from suffering.
And feel free to keep that person close to you,
Keep cultivating that loving kindness within your heart and also bring yourself to mind.
You,
Yes,
You.
And send the same well wishings to yourself,
Allow yourself to absorb that love that you have cultivated in your heart.
May I have peace,
May I have peace,
May I be well,
May I be free from suffering.
Over and over again,
Send yourself some love,
Please.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
Keep that love in your heart,
Don't let it go.
Don't let it go.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
Continue to cultivate this love in your heart.
May I have peace,
May I be well,
May I be free from suffering.
Because you,
Like anybody,
Deserves to be well and free from suffering and have peace.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
May I have peace,
May I be well,
May I be free from suffering.
Just stay connected to this love in your heart and allow yourself to float off into the distance.
Reconnect to this person that you love.
Refill your heart with love and loving kindness.
And now bring to mind someone that's a little bit more neutral,
Someone that you don't really have a lot of feeling for.
It could be somebody that served you coffee,
It could be somebody that cleaned a room that you stayed in,
Like literally just somebody that you don't really have a lot of emotion for.
Keep cultivating that love in your heart and send them loving kindness.
May you have peace,
May you be well,
May you be free from suffering.
Just keeping that up.
May you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
And if at any time you feel like you're getting,
You're going off into another direction or you're not necessarily cultivating love,
Come back to that feeling in your heart.
Recognize that right now is your time to be of service.
And you are sending this specific person love,
Love that they have not asked for,
Love that they do not need to pay you for or give you something in return for.
Literally you are being of service.
May you have peace,
May you be well,
And may you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
Really just letting this person know that they too are deserving and that there's nothing needed in return for kindness and compassion.
May you have peace,
May you be well,
May you be free from suffering.
And feel free to release this person from your mind,
From your consciousness,
From your awareness,
And now bring in someone that you have a negative reaction or emotion to.
This could be like really minor.
This could be like an argument that you had.
This could also be really major,
Like a big wrong doing.
I want to let you know that by doing this practice,
You are not in any way condoning this person's behavior.
You're not making what happened okay.
You are literally just recognizing that hurt people hurt people and that anger is like drinking poison and expecting the other person to die.
So one more time,
I want you to bring back some love in your heart and then send this person well wishes.
May you have peace,
May you be well,
May you be free from suffering.
That's it.
May you have peace,
May you be well,
May you be free from suffering.
Just keep with this,
Sending them positivity instead of negativity because probably when you think about them,
It's not always like the happiest feelings.
So just like may you have some peace,
May you be well,
And may you be free from suffering.
Knowing that if this person had peace,
Wellness,
And was free from suffering,
That they probably wouldn't hurt people.
That they themselves are really suffering.
So may you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
May you have peace,
May you be well,
May you be free from suffering.
That's it.
Let that person go.
Come back to the love and the cultivation of love within your heart.
Allow yourself to be in this space,
Recognizing whatever comes up and acknowledging and releasing.
Are you ready Are you ready to let go of all that you've been holding on to?
You're ready.
Come on back.
