Greetings and salutations.
My name is Dez,
And I will be guiding you through a Metta Loving Kindness meditation for love and liberation.
Please come into a comfortable shape of your choice,
Whether that is seated or laying down.
Either choosing to have a gentle gaze or close the eyes,
If you're comfortable with that option.
Shift your awareness to your breath.
How did the inhalations feel?
And how did the exhales feel?
Come to a place of curiosity.
As you observe your breath.
Perhaps the inhale is slightly cooling as the air enters your nostrils.
Perhaps the exhales are warming.
We'll take a few more mindful breath here.
Maybe during your next inhale,
Taking a big inhale through the nose.
And exhale releasing from the mouth.
We'll do that two more times.
Inhaling through the nose.
Exhale from the mouth.
One more big inhale and release.
Come back to the natural rhythm of your breath.
Tune inward towards your heart space.
In your mind's eye,
Think about a loved one,
A friend,
Family member,
Or a pet companion.
And as you call to mind this being,
We will send them Metta Loving Kindness.
Either repeating after me out loud or to yourself.
As you think about this being that you love.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
We'll gather up that energy.
Now call to mind an acquaintance.
Someone you may see around your neighborhood.
Or the cashier at the grocery store.
Someone you don't know very well.
Let's send them the same Metta Loving Kindness that you sent to your loved one.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
And holding in your heart,
That energy.
Think about someone you don't necessarily get along with.
Perhaps someone you had a falling out with.
Or don't speak to anymore.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
Notice any emotions that may have arise.
Perhaps placing a palm over your heart space and your other hand on top of that.
Breathing into your heart space here.
And we will send Metta Loving Kindness to ourselves.
May I be safe.
May I be healthy.
May I be happy.
May I be loved.
May I be safe.
May I be healthy.
May I be happy.
May I be loved.
May I be safe.
May I be healthy.
May I be happy.
May I be loved.
We'll allow that energy to settle a bit.
Continue to breathe.
Option to slightly bow your chin towards your chest.
And call to mind and hold in your heart,
All water protectors and land defenders.
From Turtle Island,
Where there are currently 32 boil water advisories in First Nations communities across so called Canada.
To Palestine,
Where there is an ongoing genocide.
And the people indigenous to Gaza are defending their land and their lives.
Honor whatever comes up for you as you inhale.
And act as if you are breathing into your chest.
And call to mind and hold in your heart,
All water protectors and land defenders.
From Turtle Island,
Where there are currently 32 boil water advisories in First Nations communities across so called Canada.
To Palestine,
Where there is an ongoing genocide.
And the people indigenous to Gaza are defending their land and their lives.
Honor whatever comes up for you as you inhale.
And act as if you are breathing into your chest.
And call to mind and hold in your heart.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to mind.
And call to exhale deeply and abundantly.
And repeat after me.
May all black,
Indigenous and people of the global majority be safe.
May all black,
Indigenous and people of the global majority be healthy.
May all black,
Indigenous and people of the global majority be happy.
May all black,
Indigenous and people of the global majority be loved.
May all black,
Indigenous and people of the global majority be liberated.
May all black,
Indigenous and people of the global majority be safe.
May all black,
Indigenous and people of the global majority be healthy.
May all black,
Indigenous and people of the global majority be happy.
May all black,
Indigenous and people of the global majority be loved.
May all black,
Indigenous and people of the global majority be liberated.
May all black,
Indigenous and people of the global majority be safe.
May all black,
Indigenous and people of the global majority be healthy.
May all black,
Indigenous and people of the global majority be happy.
May all black,
Indigenous and people of the global majority be loved.
May all black,
Indigenous and people of the global majority be liberated.
Shift your awareness back to your breath.
Try to take one more big inhale.
Try to take one more big inhale.
Sigh it out,
Releasing.
Bringing your palms together.
Rubbing the palms.
Bringing the palms apart and placing the palms over the eyes.
Add some gentle pressure there.
When you're ready,
Release.
Blink your eyes open.
Get reacquainted with your space.
Thank you for joining me today.
May you be safe.
May you be healthy.
May you be happy.
May you be loved.
May you be liberated.
