Welcome,
My dear one,
To this Metta meditation,
Loving Kindness Towards Self and Others.
Allow yourself to find a comfortable space and enjoy the gift of your own breath.
As you settle in,
Can you soften the forehead,
The shoulders,
The third eye,
The space between your eyes,
The jaw?
Just releasing any tension in your body and feeling yourself supported and held by Mother Earth.
I invite you to take a deep breath in through your nose,
Inhaling for 1,
2,
3,
4,
And a long,
Gentle exhale through your mouth for 1,
2,
3,
4,
5,
6.
And again,
Clearing,
Cleansing breath,
Filling up through the nose and letting go completely out through the mouth.
And one more.
Make it your biggest breath yet.
And as you let go of any stress or tension in your body,
Arriving in the here and the now,
Imagine a soft golden light glowing in your heart center.
Each breath fans this light gently wider,
Feeling a small warmth spreading through your chest.
Whisper inwardly,
May I be safe,
May I be happy,
May I be healthy,
May I live with ease.
May I be safe,
May I be happy,
May I be healthy,
May I live with ease.
Now bring to mind your own image,
Yourself as you are now.
Let any self-criticism soften,
Replaced with tenderness and care.
And silently repeat,
May I be free from suffering,
May I be peaceful,
May I be filled with love.
Visualize this golden light filling your entire being,
Glowing with self-acceptance and calm.
And whisper softly,
I am worthy of love,
I am enough.
Bring to mind someone you love deeply,
Someone who easily opens your heart.
See them smiling,
Bathed in the same golden light from your heart.
Send them these wishes,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease.
Feel the warmth between you,
The shared field of compassion expanding effortlessly.
Now bring to mind someone you don't know well,
Perhaps a stranger you've passed on the street,
A neighbor,
Or someone you see but never speak to.
Visualize them clearly and wish them well.
May you be peaceful,
May you find joy in your life,
May you be free from suffering.
And now expand your awareness to someone you find difficult.
Offer compassion gently,
May you be free from pain,
May you find peace.
And finally,
Radiate love and kindness outward to all beings,
May all beings be happy,
May all beings be free.
Return to your breath.
Feel your body resting,
Heart wide open,
Mind calm and luminous.
Let this soft energy of loving kindness rest in your chest like a quiet flame,
Steady,
Unwavering,
Alive.
And whisper one last time,
May I be at peace,
May all beings be at peace.
And take one final deep breath in,
And exhale completely,
Letting go.
And when you're ready,
Slowly open your eyes.
Like sunlight through morning mist,
May your kindness reach every corner within you and beyond you.
May this love ripple outward long after the silence fades.
