We hope you and your families are well,
Safe,
And in good health and spirits.
Today we offer the love everyone needs through this challenging time we're all facing together through the practice of Metta.
Metta is the Pali word for love or love and kindness.
This practice of Metta binds all beings together and through the practice we plant seeds of love and cultivate the abilities to recognize our own power to love,
Experience equality,
Oneness,
Wholeness,
Embrace all parts of ourselves as well as all parts of others in the world and have gratefulness of being which we can ultimately experience as happiness considering everything we're collectively going through as humans right now in this world.
This is something we all need and can use now and on a daily basis so we want to offer this to you.
You can gently just find and place yourself into a comfortable position whether you're sitting on a chair,
A cushion,
Can even be walking or laying down.
If you're sitting down on a chair or a cushion I invite you to get comfortable and have your back upright enough to where you're still comfortable but aware and as you ease yourself into this comfortable position just gently shutter your eyes closed.
As you shutter your eyes closed and sink into this comfortable position just gently give yourself some gratitude for being here and for taking this time.
And let's just take some grounding breaths together.
I'll guide those breaths with a few words.
The first word will be the in-breath,
The second word will be the out-breath.
In and out,
Deep,
Slow,
Calm,
Ease.
Gently feel the awareness of the breath at your own pace and let that breath settle into your body as it rises and falls.
Continue to let the awareness settle in that breath as it rises and falls and allow a sense of presence to arise.
Let that sense of presence just gently bring to mind an image of yourself,
Maybe in one of your favorite places,
Doing your favorite thing or just operating at your highest potential.
As you bring that image of yourself to mind just gently smile to it.
Bringing that image of mine just gently say to yourself quietly,
I am whole,
I am complete,
I am lacking nothing.
I am the embodiment of infinite possibilities.
I am loved.
Let that sink in as you notice and become aware and feel the empowerment of those words without any judgment.
I am whole,
I am complete,
I am lacking nothing.
I am the embodiment of infinite possibilities.
Just gently release those affirmations.
Let that image of yourself be in the mind.
Gently offer the following phrases to yourself.
May I be happy.
May I be healthy.
May I be free from pain and suffering.
May I live with ease.
Feel the awareness of your breath as you gently offer those phrases to yourself.
Notice what comes up.
And if something comes up,
Distracts you,
Or even takes your attention away,
Know that it's okay.
Gently notice it,
Smile to it,
And bring yourself back to the phrases.
This is the practice of metta.
Let's just gently release the phrases.
Release the image of ourselves.
Just give yourself some gratitude.
Now just bring them mine,
Dear friend,
Family member,
Or somebody that you care about.
Let's just gently offer these phrases to them.
May you be happy.
May you be healthy.
May you be free from pain and suffering.
May you live with ease.
Notice how it feels to offer these phrases to this person that you care about,
This friend,
This family member,
This loved one.
And if something comes up,
Know that it's okay.
Just gently smile to it.
Bring yourself back to the phrases.
May you be happy.
May you be healthy.
May you be free from pain and suffering.
May you live with ease.
Let's just gently release that image,
That visualization of that friend,
That family member,
That loved one.
Let's also just release those phrases.
Continue to feel the awareness of your breath and the presence.
Now let's just gently bring them mine,
Somebody that we may have a challenging relationship with,
Maybe somebody that we don't even like or have a troubled past with.
See that image of them without any judgment.
If something comes up that's uncomforting,
Know that it's okay.
Continue to feel the awareness of your breath and breathe.
Let's just gently offer these phrases to them because no matter what,
They also could use some love and kindness.
May you be happy.
May you be healthy.
May you be free from pain and suffering.
May you live with ease.
If you feel any happiness or sadness,
This is not normal.
This is part of the practice of MENTA.
Just gently continue to breathe and feel the awareness and the sensation of your breath.
As you notice that,
You bring yourself back to the phrases.
To this person,
May you be happy.
May you be healthy.
May you be free from pain and suffering.
May you live with ease.
Continue to feel through the phrases and the awareness of your breath.
Let's just gently release these phrases and the image of this person.
And let's just bring to mind an image of all beings,
All creatures,
All people,
The world that we're in together.
Let's just gently offer these phrases to all beings.
May we all be happy.
May we all be healthy.
May we all be free from pain and suffering.
May we all live with ease.
Feel the love,
The power radiate through this offering.
Not only to yourself,
But to all beings.
Doing a great job.
If anything comes up,
Just bring yourself back to the phrases and the offering to all beings.
May we all be happy.
May we all be healthy.
May we all be free from pain and suffering.
May we all live with ease.
Continue to feel through this love and kindness radiating to all beings.
Know that whatever comes up,
It's okay.
That's part of the practice of metta.
Acknowledging it without any judgment and accepting it.
Let's just release the phrases to all beings and that visualization of all beings.
Let's just gently send an affirmation that we sent to ourselves earlier.
We are whole.
We are complete.
We are lacking nothing.
We are the embodiment of infinite possibilities.
We are loved.
Realize how it feels to affirm all beings with love in this practice of metta.
Just gently give yourself some gratitude for being here.
Just gently smile to yourself.
When you're ready,
You can flutter your eyes open.
Bring yourself back into your room.
Know that you can take this practice with you each and every day.
Continue to offer it to yourself,
Your friends,
Your family,
And your loved ones and all beings.
We hope you can cultivate the power of love.
Embrace all parts to experience equality,
Oneness,
And wholeness.
Thank you.
You
