Heal Your Heart With Metta

Discover the healing balm of Metta (loving-kindness) Meditation. This is the first of the brahma viharas, or heavenly abodes, taught by the Buddha. Metta and the 3 other virtues combine to create a 4-part system that develop lasting happiness. If you feel clouded by anxiety or covered in self-doubt, then this technique can help ease your worry. Recite these traditional phrases of loving-kindness whenever you need help healing your heart.

Transcript

Hello,

And welcome.

My name is Mackenzie Fly,

And I'm so happy to be your guide today.

This particular meditation introduces the concepts of metta,

Or loving kindness.

May this work help ease your fear,

Anxiety,

And even anger.

Create your sacred space,

Ideally eliminating as much noise,

Chaos,

And clutter as possible.

Control what you can,

Release what you can't.

Give yourself and your environment permission to be exactly as they are.

Breathe in.

Breathe out.

Let your exhale make your eyelids heavy.

Allow muscle to melt into bone.

In this stillness,

In this silence,

Withdraw your focus from looking out to gazing in.

Notice your bodily sensations.

Watch your thoughts.

Feel your breathing.

Yes,

In this way,

Awakening your awareness.

Let your mind be open.

Mountains are not destroyed by winds.

Gentle or fierce.

The ocean is not destroyed by waves,

High or low.

We are the same.

Your innate nature is happiness.

And it is never lost.

Only sometimes covered by the motion of our emotions.

So notice the waves as they come and go.

Waves of breathing.

Waves of feeling.

Waves of thinking.

?

Metta is the first of the Brahma Vaharas,

Or heavenly abodes,

Taught by the Buddha.

It means love,

Or loving kindness.

True love is limitless,

Boundless,

And unconditional.

Like water poured from one vase to another,

True love takes the shape of each situation without changing its essence.

As you sit,

Anchored in awareness,

Practice distinguishing the difference between passion and love.

Passion is enmeshed with desire,

Or the need for things to be a certain way.

So if you notice the equation,

If,

Then,

You are mistaking passion for love.

True love is relaxed and open like a palm,

Not tight and closed like a fist.

True love is relaxed and open like a fist.

Here and now,

Be gentle,

Friendly,

Kind to yourself.

Reteach yourself of your innate loveliness,

Unlearning your conditioned anxieties.

May I be free from danger.

May I have mental happiness.

May I have ease of well-being.

May I have peace.

Allow these phrases of loving kindness.

To take root deep in your heart.

No need to force a certain feeling.

The intention behind them is more than enough for now.

With time and practice,

Rest assured,

They'll blossom and bloom.

Deep inhale.

Deep exhale.

You are naturally radiant and loving.

It's only your fears,

Your confusion that cloud your clarity.

May your metta,

Your loving kindness continue even after this meditation.

Namaste.

Reviews

Amazing. Feel so refreshed after this.
Thank you.