Welcome to this Loving Kindness or Metta Meditation.
The Metta Meditation can be a powerful force for recognizing that all beings have a desire for peace and happiness in their lives.
Let's begin by sitting comfortably.
Relax your jaw.
Relax your shoulders.
Try to release any excess tension you may feel in your body.
Let's take a nice big inhale into the nose.
Nice big slow exhale out of the mouth.
Bring your attention to yourself sitting here right now.
Try to connect with your own deepest desires for happiness,
Ease,
And safety.
Connecting with that natural desire that you have.
Let's offer ourselves the following phrases of the Metta Meditation.
Repeating to yourself,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Again,
May I be happy,
May I be healthy,
May I be safe,
May I be at ease.
Now let's bring to mind a good friend or a loved one,
Perhaps a teacher or mentor,
Might even be a pet.
Let's connect with our natural desire to see this person happy and at ease.
And repeat to ourselves,
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Again,
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Now let's bring to mind someone who is more neutral to us.
This might be someone you don't see regularly,
Don't know very well,
Could be a co-worker,
Maybe a neighbor.
Although you do not know this person well,
You can recognize that this person also wants to be happy,
Wants to be healthy,
Wants to be safe.
And let's offer them the phrases of loving kindness.
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Again,
May you be happy,
May you be healthy,
May you be safe,
May you be at ease.
Finally,
Let's connect with our understanding that all beings wish for themselves happiness and healthiness and safety.
And repeat to ourselves the following phrases of the Metta Meditation.
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings be at ease.
Again,
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings be at ease.
Let's take another nice big inhale into the nose.
Nice slow exhale out of the mouth.
Have a wonderful day.
