Cultivating Goodwill Meditation

In this guided meditation, you will be guided in a traditional metta practice. Metta is a Pali word meaning loving-kindness or, perhaps more accurately, cultivation of goodwill. We start, as we typically do, by checking in and softening obvious areas of tension in the face and body. Then we move through practice with someone for whom it's easy to love, the self, a neutral person, a difficult person, and, finally, all beings everywhere-no exceptions. At the end of practice, we close by grounding. Benefits of this meditation include a softening toward experience and toward relationships with each other, ourselves, and the world.

Transcript

Hey, It's Genevieve. So today we're going to be practicing with meta, Which is a poly word. Meaning loving kindness or cultivating goodwill. So let's get into a comfortable position, Either seated, Standing, Or lying down. And take a couple deep breaths to fully arrive here. And when you're ready, We can begin as we often do. By sensing into any areas of tension in the face or in the body and intentionally softening them. So you might start with the muscles of the forehead. Smoothing those out. Moving on to the muscles around the eyes. Relaxing those. And softening the jaw. Allowing your tongue to drop from the roof of your mouth. And then you can lengthen the back of your neck by tucking your chin slightly. And allow your shoulders to drop if they were clenched. Take another deep breath here. As we transition into the metta practice. Calling to mind. Someone for whom it's easy to love. This could be a person, A pet. A spiritual figure. Whatever you like. Call them to minds now. And we'll repeat some phrases. To this loving figure. And at first, The phrases may feel robotic. That's normal. Just stick it out. And it may soften into feelings of goodwill and loving kindness as time goes on. So you may repeat these phrases internally to yourself. Imagining this loving figure sitting with you. May you be well. May you be happy. May you be peaceful. May you live with ease. You might try placing your hand over your heart or your belly. Taking a deep breath here. As we repeat these phrases again one more time to the loving figure. May you be well. May you be happy. May you be peaceful. And may you live with ease. You can take another deep breath here. Imagine a smile. On your face. And across your heart. As we transition into the next person. And this next person is you. So if you find it difficult to offer metta to yourself, You might call to mind, Maybe a future self, Or someone. Who it's easy to accept love from. Call them to mind now if you need to. Otherwise, You may try placing your hand over your heart or your belly. Taking a deep breath here. Feeling the warmth of your touch. As you offer these same loving words to yourself. May you be well. May you be happy. May you be peaceful. And may you live with ease. Take another deep breath here. We'll repeat these phrases to yourself. May you be well. May you be happy. May you be peaceful. And may you live with ease. Now you might try bringing a smile to your face and imagining a smile across your heart. As we take another deep breath. Before transitioning to the next person. Now let's call to mind a neutral person. So this person might be someone you interact with. Every so often. But you don't have strong feelings one way or another toward them. Might be the grocery store clerk. The Uber, Lyft, Or taxi driver. Somebody who passed by on the subway. Whoever it is, Call them to mind now. Maybe you invite them to sit with you. As you offer these same loving words to this neutral person. May you be well. May you be happy. May you be peaceful. And may you live with ease. Take a deep breath here. Repeat those words again to this neutral person. So may you be well. May you be happy. May it be peaceful. And may you live with ease. You can take another deep breath here. And bring a smile. To your face and imagine a smile across your heart. As we transition into the next person. So this next person should be someone with whom you have a minor conflict. Nothing traumatic. But there might be some disagreement, Some tension. Something unresolved. And call them to minds now. Maybe you invite them to sit with you. Or maybe you keep them at a distance, And that's OK, Too. Either way, We'll offer those same loving words to this difficult person. If it's helpful to you to place your hand over your heart and your belly, You may do so now. Take a breath here. And offer these words to the difficult person. May you be well. May you be happy. May you be peaceful. And may you live with ease. Okay, Let's do that again one more time. So if you need to, You can take a breath here. Trying to soften any areas of tension that may have creeped back in. So we repeat these phrases again to the difficult person. May it be well. May you be happy. May you be peaceful. And may you live with ease. Now you might take a breath here. And bring a smile to your face. And imagine a smile across your heart. As we transition into the next group. So now is a chance to imagine your metta practice spreading outward to all beings everywhere, No exceptions. I know that's a lot to imagine. Just imagine. That there's no end. To your goodwill. Again, You may place a hand over your heart or your belly if you'd like. Take a breath here. Repeat those same words, Thinking of the whole of Earth. May be well. May you be happy. May you be peaceful. And may you live with ease. Take a breath here. We'll do that one more time. So may you be well. May you be happy. May it be peaceful. And may you live with ease. You can take a breath. And bring a smile to your face. And imagine a smile spreading across your chest, Over your heart. As we close out this meditation. By opening your eyes and taking in any colors, Textures, Temperatures of the room you are in. Maybe noting the feeling of your seat on the cushion. Or your feet on the floor. Thank you so much for practicing with me. Until next time.