Hi,
My name is Jada and today I will guide you through the Metta meditation practice.
We will cultivate feelings of love and kindness.
Find a comfortable and quiet place to sit or lie down and close your eyes.
Start by connecting with your breath.
Take a few deep breaths to relax your body and mind.
Inhale deeply and exhale slowly.
Let go of any tension you might be feeling.
Now bring your attention to yourself.
Picture yourself in your mind's eye.
Become deeply aware of the person you are.
As you repeat the following phrases,
Allow yourself to fully embrace the intentions they convey.
The meditation centers on connecting with authentic wish for happiness both for yourself and others.
Now repeat the following phrases.
May I be happy.
May I be peaceful.
May I be well.
Continue to focus on yourself,
Offering these wishes of love and kindness.
If you find it difficult to send love to yourself,
Think of an act of kindness you have done or see yourself as a child and wish that child well.
Now shift your focus to someone you care about.
A friend or a family member.
Picture them in front of you.
Let the image become vivid.
Speak your phrases to them as though they are there with you.
May you be happy.
May you be peaceful.
May you be well.
When you have repeated these phrases a few times,
Let the person stand up and walk away.
Now think of someone neutral.
Someone you have met but don't have any relationship with.
Imagine that person in front of you.
May you be happy.
May you be peaceful.
May you be well.
When you have repeated these phrases a few times,
Let that person stand up and walk away.
Now think of someone you have negative feelings for.
Again imagine that person in front of you.
May you be happy.
May you be peaceful.
May you be well.
Once you have repeated the phrases with intention a few times,
Let that person stand up and go away.
Now expand your circle of loving kindness to include all the family,
Their friends and their friend's family.
Think about people you may meet one day and people you might never meet.
Repeat the phrases for each group,
Wishing them well.
May you be happy.
May you be peaceful.
May you be well.
Continue to expand your loving kindness to all sentient beings.
May you be happy.
May you be peaceful.
May you be well.
If your mind wanders or negative thoughts arise,
Acknowledge them without judgment and gently return to the practice.
Now you are concluding your practice.
Take a few moments in quiet meditation,
Focusing on your breath and sensation in your body.
Repeat to yourself,
May I be safe from inner and outer harm.
May I be happy and peaceful.
May I be healthy and strong.
Take a few deep breaths and when you are ready,
Slowly open your eyes.
