Welcome,
And thank you for taking time to pause with me here for a Metta meditation.
Metta is Sanskrit for loving kindness,
And this is a meditation that you could do every day for yourself and to reach out into the world with positive energy.
I like to think about a Metta meditation as clearing the energy within your body and then offering also this positive energy out to people you know,
People you're familiar with,
As well as people you don't know.
Because Metta,
Loving kindness,
Is energy that knows no boundaries.
So as we set up for this practice,
Finding a place to settle in,
Whether it's on the floor with a cushion,
On the chair or the couch,
Finding a place where you can have a nice tall spine and heavy shoulders.
Your gaze can be soft or closing the eyes and inviting a gaze inward.
And here taking a few rounds of your own natural,
Beautiful breath to settle in and arrive.
With our Metta meditation,
You could take this in any way that suits.
You could choose to simply listen to the words and allow them to wash over you.
You could repeat the words in your mind,
Or you could speak the words out loud.
It's your practice.
Our loving kindness begins with ourselves filling our cup so that we can serve others,
Replenishing our resource so that we can share energy with the world.
And to hear,
Offer yourself these words.
May I be happy.
May I be healthy.
May I be safe.
May I move through this world with ease and peace.
Imagine those words to resonate within you.
And perhaps imagine those words echoing in your heart.
Now I invite you to think about a family member or a friend who could use the same energy,
Loving kindness.
And picture that person.
Hold them in your heart and offer them these words.
May you be happy.
May you be healthy.
May you be safe.
May you move through this world with ease and peace.
And that light,
That energy reaching out from you and surrounding this person,
Wrapping them in loving kindness.
And despite being distanced,
There's that connection,
These gossamer threads of energy that connect each of us.
Now I invite you to think about someone who you know in passing.
The gentleman who walks his dog past your house,
Your male person,
And the barista at the local coffee shop.
Picture that person.
Offer them these words.
May you be happy.
May you be healthy.
May you be safe.
May you move through this world with ease and peace.
And again,
Seeing that light,
The energy of loving kindness reaching out,
Surrounding,
And being Now,
I invite you to perhaps visualize taking a really big step back,
Floating in space,
Gazing upon a blue,
Green,
White swirled orb spinning about as it hurtles around a molten rock of fire and light.
Truly a miracle.
Our home as you gaze upon earth,
Imagine yourself as a pinpoint of light.
And then know that there are many other people in the world practicing loving kindness.
And pinpoints of light scattered all over the earth.
And between them,
Those gossamer threads of light and energy,
Connection.
And creating a web,
A matrix of meta wrapped around the earth.
And together with the support of those we are connected to.
We offer these words.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings move through this world with ease and peace.
I invite you now to give yourself a bit of time.
Fingering here in this space,
Feeling the flow of the energy,
Your connection to the universe.
Keeping yourself in loving kindness.
You linger here in this seat,
Being supported by the universe.
By everyone you're connected to.
And by your own breath.
As you linger and feel the ebb and flow.
Following each inhale.
And exhale.
Let's begin this.
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