Hello and welcome.
This meditation is called self-meta or self-loving kindness.
So allowing your eyes to gently close.
Just taking a moment to get yourself settled,
Allowing the body to relax and become still.
Taking a good inhale and as you exhale allow the body to soften and relax into the present time.
Allowing yourself to fully be where you are.
So just taking a moment to gently scan your attention through the body.
Using the muscles around the eyes and the forehead.
You can allow the jaw to drop slightly.
Softening the face.
Allow the shoulders to gently fall away from the ears.
Softening your belly.
Noticing any other areas in your body.
Any areas of tension and allowing yourself to soften.
Now starting to direct the minds attention to your desire for happiness,
Ease and safety.
You might even reflect on a particular time in your life when you felt happy and safe.
Using this intention or this memory you can start to repeat some phrases to yourself to keep the mind,
The intention clear.
In your mind you can say to yourself,
May I be happy?
May I be safe?
May I be at ease?
May I be happy?
May I be safe?
May I be at ease?
Whenever the mind wanders just gently come back to these phrases.
May I be happy?
May I be safe?
May I be at ease?
May I be happy?
May I be safe?
May I be at ease?
If it feels helpful you can try gently placing your hand over your heart.
Keep repeating these meta phrases to yourself.
May I be happy?
May I be safe?
May I be at ease?
May I be safe?
Noticing how it feels in your body to treat yourself with kindness and friendliness.
You might notice if there is any sense of relaxation and at easeness in the body.
If there is numbness or you aren't connecting to the phrases that is perfectly alright too.
Keep practicing for a few more minutes.
May I be happy?
May I be safe?
May I be at ease?
May I be at ease?
And when you're ready,
Releasing your hand,
Resting on your lap,
On your knee.
Allowing a gentle smile to come onto the face.
Little Buddha smile.
Allowing the warmth and the goodwill in your heart.
And when you're ready,
Starting to gently open the eyes.
Becoming aware of the room that you're in.
That is the end of self-meta meditation.
Thank you.
