Welcome to the journey inward.
During this vulnerable,
Unique time on our planet,
A time of daily change and troubling conditions,
I want to guide you to a practice of loving kindness meditation.
Through my own experiences with this beautiful practice,
I have consistently found myself grounded in a state of connection to others,
Rather than judgment and separation.
I found deep roots that ground my values and open corners of my heart that too often are closed down.
I hope that in coming days and weeks,
You will return to this practice because I know deep in my soul that we can expand our collective light and heal the world,
Beginning with ourselves,
Our communities,
Those around us,
And expanding our light and our prayers to surround the earth with the healing power of loving kindness,
Or metta meditation.
Join me now,
As you sit in a comfortable meditation position,
Finding your roots on the earth with your feet solidly grounded.
We will be repeating a series of lines,
Where we begin by visualizing ourselves.
I will be telling you a prayer of about five lines,
And you will silently repeat that,
Or if you would like to,
You can repeat this aloud.
Visualizing yourself.
And then each time through I will add visualizing a loved one,
Family,
Community,
And we can expand this prayer to reach the entire population of the earth.
So as you sit and begin to ground.
Close your eyes or soften your gaze and visualize yourself here in this moment.
See yourself sitting in meditation.
My heart fills with loving kindness.
I surround myself with healing light.
May I be joyful.
May I be peaceful and at ease.
May I be free of suffering.
May I be healthy and well.
And see yourself in that state of being.
Now from your heart center,
Visualize that light that shines within you,
Expanding to surround someone in your life that's easy to love,
Friend,
A family member,
And surround that being with healing light,
Bringing a vision of that person into your awareness.
And silently saying to yourself after me.
I surround you with healing light.
May you be joyful.
May you be filled with loving kindness.
May you be peaceful and at ease.
May you be free of suffering.
May you be healthy and well.
And see the same light shining within you,
Reflecting back in the image of that person that is so easy for you to love and care for.
Visualize yourself just bowing and honoring them.
And as you open your mind's eye,
Visualize your family,
The collective family that you're part of on this earth.
And as you bring your family into your mind's eye,
Open your heart and expand your light to reach and surround your family.
Breathing after me.
I surround my family with healing light.
May my family be filled with loving kindness.
May my family be joyful.
May my family be peaceful and ease.
May my family be free of suffering.
May my family be healthy and well.
Take a moment to silently.
Honor your family seeing them in the experience of joy,
Health,
Free of suffering,
Filled with love and peace.
Now open your heart and expand your light even further,
Growing your light to surround the community in which you live.
Visualize the geographic area of your community and some of the occupants and those that maybe you're in community with.
You may visualize your entire town,
But this might be the community of your school or your church,
Your workplace.
But gather a community that you're part of into your heart and expand your light to surround that community as you repeat,
I surround my community with healing light.
May all beings in my community be filled with loving kindness.
May they be joyful.
May they be well.
May they be peaceful and ease.
May they be free of suffering.
May they be healthy and well.
Tiny bow honoring seeing your community full of life,
Joy,
Health.
And now we'll finally expand our light,
Even greater.
Shine your light to surround the collective population of the earth.
Your light will know no boundaries between nations between colors or peoples.
There's no boundaries between the religions between those we've seen as enemies,
Those we've seen as friends.
We see our earth population is one at this time.
One unique time.
And use our light to see the reflection of our earth population shining back with the same needs that we feel and need for ourselves and for our loved ones.
And as you collect a vision of the world as a whole.
Expand your heart light and surround the earth community with healing light.
May all beings everywhere be filled with loving kindness.
May all beings be joyful.
May all beings experience wellness.
May all beings be peaceful and ease.
May all beings everywhere be free of suffering.
May all beings be healthy and well.
And visualize the healing light within you,
Surrounding and healing the world that we live in.
Please practice this meditation daily and know that your prayers and light can expand and shift the wellness within you,
And the wellness of those in our community and the wellness of our planet.
As you bring your hands to your heart space.
The light in me bows and honors the light in you.
And as you are filled with wellness.
May you be joyful.
And be free of suffering,
Healthy and well.
Namaste.
