This is a loving-kindness meditation also known as Metta and it's an opportunity to extend loving-kindness towards ourselves and towards others.
You may find yourself here as you are contemplating ending a pregnancy.
Perhaps you're in the process of ending a pregnancy or you may have just ended a pregnancy and we know that this is something that comes with a range of emotion and a range of reasons.
No matter the journey of what has brought you to this moment,
You are here.
Take a breath and just be.
With this loving-kindness meditation it is an opportunity to extend self-compassion towards ourselves and compassion towards others.
It is an act of love.
So taking a moment now to find a position that is comfortable for you and best supports your body and your body's needs.
Whatever is most comfortable and allows you to have some quiet time for yourself.
Seeing what's present in this moment with an open heart and without judgment.
This loving-kindness is an opportunity to turn our attention towards love and connection.
Loving-kindness meditation involves silent repetition of phrases to ourselves and as we repeat these phrases we allow enough space and silence that allows for ease.
No rush.
Often what arises in these moments of silence is nothing less than loving-kindness itself because it is always available to us.
Just an opening of the heart.
There is no need to strive towards achieving a certain feeling.
Just setting the intention of heartfulness as you repeat these phrases.
Inviting you to close your eyes if that feels comfortable for you.
If you prefer not to close your eyes just adopting a gentle downward gaze or soft gaze.
Looking approximately five or six feet ahead of you at nothing in particular.
Some people find it helpful to place their hand on their heart during the loving-kindness meditation but do whatever feels the most comfortable for you.
First we will start returning our attention towards ourselves and repeating these phrases May I be free from suffering.
May I be at ease.
May I be at peace.
May I experience unconditional love.
May I rest in knowing that I have made the best decisions for me and my life.
Bringing to mind now someone you feel connected or close to.
Perhaps a loved one and extending these phrases to them May you be free from suffering.
May you be at ease.
May you be at peace.
May you experience unconditional love.
May you rest in knowing that you have made the best decisions for you and your life.
Bringing to mind now someone who is neutral or that you don't know very well.
Perhaps it's someone that you see at the grocery store or shopping center and extending this loving-kindness as you hold them in your heart.
May you be free from suffering.
May you be at ease.
May you be at peace.
May you experience unconditional love.
May you rest in knowing that you have made the best decisions for you and your life.
Bringing to mind now someone who may be struggling and with that same heartfelt intention extending the phrases to them.
May you be free from suffering.
May you be at ease.
May you be at peace.
May you experience unconditional love.
May you rest in knowing that you have made the best decisions for you and your life.
Now taking a moment to bring to mind all beings that are in existence and extending this loving-kindness towards them.
May you be free from suffering.
May you be at ease.
May you be at peace.
May you experience unconditional love.
May you rest in knowing that you have made the best decisions for you and your life.
As we end this practice consider setting the intention today as you go about the rest of your day to bring this heartfulness,
This loving-kindness with you and extending it to yourself over and over again at your own pace whispering,
Hearing,
Feeling,
Sensing and affirming.
May I be free from suffering.
May I be at ease.
May I be at peace.
May I experience unconditional love.
May I rest in knowing that I have made the best decisions for me and my life.
Be gentle with yourself.
May you be well.
So as we end this meditation inviting you now to take a breath and you'll hear the sound of the bell inviting you to open your eyes at your own time and at your own pace when you can no longer hear the sound of the bell.
