Welcome to this Metta or Loving-Kindness meditation practice.
Today we'll focus on cultivating loving-kindness for ourselves and others.
For this practice we'll start with sending loving-kindness to someone who makes us feel safe and loved before extending that kindness to ourselves.
Let's start by finding a comfortable position either sitting or lying down.
Allow your body to settle feeling supported by the surface beneath you and if you feel comfortable you can gently close your eyes or keep a soft gaze.
Let's take a few deep breaths inhaling slowly through the nose and exhaling gently through the mouth or nose.
With each breath see if you can allow yourself to become more present and grounded.
Notice the sensation of your body breathing,
The rise and fall of your chest or belly.
You may also like to soften any areas of the body that are ready to relax.
For instance softening the forehead,
The jaw,
The throat,
Feeling into the shoulders,
Chest,
Belly and relaxing whatever is ready to let go.
Perhaps even inviting a gentle smile to the eyes,
Softening the corners of the eyes.
This is to signal to the mind that we are okay,
It's alright to relax in this moment.
Now you may allow your breath to return to its natural rhythm.
Inviting a being to your mind that you feel close to and love very much.
This could be a person like a family member or a friend,
A spiritual figure or even a pet.
Picture this being clearly in your mind,
Perhaps looking into their eyes or imagining their laughter and feel the heart connection you share with them.
If it resonates with you,
Silently repeat the following loving-kindness phrases while keeping your beloved being in your awareness.
You may also create your own phrases even in your own language if you like.
May you be safe and protected from harm,
May you be healthy and strong,
May you live with ease,
May you be loved.
Imagine sending these wishes to your loved being,
Surrounding them with a warm loving light.
May you be safe and protected from harm,
May you be healthy and strong,
May you live with ease,
May you be loved.
Now bringing the focus to yourself,
Picture yourself in your mind's eye and silently repeat these phrases offering them to yourself this time.
If it's helpful,
You may place a hand or both of your hands onto your heart.
May I be safe and protected from harm,
May I be healthy and strong,
May I live with ease,
May I be loved.
Trying to connect with the intention behind these words,
Allowing feelings of warmth or kindness to flow.
Sometimes we do not feel anything and know that that's okay too.
Next,
Thinking of a neutral person,
Someone you see regularly but don't have strong feelings about,
Like a neighbor or a bus driver.
Picture this person,
Imagining that they receive your kindness,
Feeling supported and cared for.
If you like,
You can silently repeat these phrases.
May you be safe and protected from harm,
May you be healthy and strong,
May you live with ease,
May you be loved.
And maintaining this heart-centered state,
See if we can think of someone with whom we have difficulty.
You may want to acknowledge any resistance or discomfort that arises.
Picture this person and if it's challenging,
Use these alternative phrases.
May you be free from hatred,
May you be filled with kindness or otherwise continue with,
May you be safe and protected from harm,
May you be healthy and strong,
May you live with ease,
May you be loved.
Finally,
Expand your awareness to include all beings everywhere.
Imagine sending loving-kindness out into the world,
Encompassing every living being,
Silently repeating the phrases.
May all beings be safe and protected from harm,
May all beings be healthy and strong,
May all beings live with ease,
May all beings be loved.
Taking a few moments to sit quietly,
Letting the practice settle.
Allow yourself to be present with whatever is here without judgment.
And when you feel ready,
Gently bring your awareness back to your surroundings.
Perhaps wiggle your fingers and toes,
Take a deep breath and slowly open your eyes.
Thank you for joining me in this Metta meditation.
May you carry these feelings of kindness and compassion with you throughout your day.
