Welcome to this Metta meditation.
Metta means loving kindness,
And throughout this practice you will be sending love to yourself and others.
So to begin,
Find a comfortable seat,
Allowing the shoulders to relax,
And take a deep breath in through the nose,
And out through the mouth.
When you feel ready,
Start to close the eyes and bring your awareness into the body.
Notice any sensations or feelings that come up.
Now move your focus to the breath,
Take a big inhale through the nose,
Expanding the belly,
And a big exhale out of the mouth,
Releasing any tension.
Inhale to fill the body with light.
Exhale to release any tension.
With every inhale you fill your body with light and energy.
With every exhale you release any stress or tension from the body.
Take a few rounds of this cleansing breath,
Allowing it to settle you into this meditation.
Now,
Allow the breath to settle into a natural rhythm,
And draw your focus to the heart center.
Begin to fill your heart with love,
Kindness and compassion.
You could think of a pet or a person that you love to tap into this feeling.
Imagine a golden sphere of light growing larger and larger from your chest.
This golden light radiates love and kindness.
See this golden light continue to grow larger until it bathes your entire body in this loving energy.
Now,
Repeat these phrases in your mind a few times.
May I be happy.
May I be healthy.
May I be peaceful.
May I be happy.
May I be healthy.
May I be peaceful.
See this loving energy,
This golden light,
Expand to your entire neighborhood.
See all of the people in your local community being bathed in love and kindness.
Repeat the phrases.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Feel this loving energy expand even further to fill the entire city or town around you.
See everyone here being bathed in this loving golden light.
And again,
Repeat the phrases.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Now,
Send this loving energy even further until it encompasses the entire state or province that you live in.
Watch as all of these people are being bathed in this golden loving light.
And repeat the phrases to them.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Send this golden light even further to cover the entire nation that you live in.
See this light moving across every city and town,
Every person,
Every animal,
Plant and waterway.
Until it encompasses the entire nation in golden light.
Repeat the phrases.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Now watch as this light expands across the entire planet.
Bathing every continent,
Culture of people,
Every animal and plant in this loving energy.
Repeat the phrases.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Finally,
See this loving energy expand out to the entire universe.
See any being or life form that may exist beyond the earth,
As well as every star and planet,
Being bathed in this golden light.
Again,
Repeat the phrases.
May you be happy.
May you be healthy.
May you be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
Take a moment to feel into this loving energy,
Acknowledging the unity of all beings.
As we bring a close to this practice,
Take a big inhale through the nose,
And a big exhale through the mouth.
Start to roll the shoulders,
And wriggle the fingers and toes.
Begin to open the eyes,
And allow the closing bell to gradually bring you back to the room around you.
