Welcome to this Metta Loving Kindness Meditation practice.
I invite you to get as comfortable as possible and gently close your eyes.
And let's take some long,
Slow,
Deep breaths in.
And gently let that go.
Another long,
Slow,
Deep breath in.
And release it.
One more time.
A long,
Slow,
Deep breath in.
And let that go.
And now we're going to take a long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude,
Nurturing.
And feel that as it fills your heart.
And you flow that back out to those you deeply respect and revere as your loving guides,
Your teachers.
And now let's take another long,
Slow,
Deep breath in of Metta.
And feel that loving kindness,
Caring,
Gratitude,
Nurturing.
Fill your heart.
And as you exhale,
We're going to send that out to all of your loved ones,
Those living and those who have passed on.
And take another long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude,
And nurturing.
And feel it fill your heart.
And then radiate it out to all your friends.
And take a long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude.
Feel that fill your heart.
And shower that to someone you know who may be suffering.
Next,
Let's take a long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude,
Nurturing.
And feel it fill your heart.
And send it to someone with whom you have a grievance.
And let's breathe in that loving kindness,
Caring,
Gratitude,
And nurturing Metta.
Allow that to fill your entire heart.
And let's send that again to that person with whom we have a grievance.
Expand our own capacities for forgiveness,
Allowance,
Love,
Nurturing,
Gratitude.
Let's take another long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude,
Nurturing,
And feel it fill your heart.
And radiate it out to all the sentient beings on the planet.
Everyone you know and don't know.
And now let's take another long,
Slow,
Deep breath in of Metta Loving Kindness,
Caring,
Gratitude,
Nurturing.
Feel that fill your heart.
You are simply a conduit of love.
Let that overflow.
And as you send that out,
Radiate it through the entire world,
Into the universe and beyond.
Every galaxy.
Send that out throughout the entire cosmos.
And as you breathe back in,
Allow all of that Metta Loving Kindness,
Caring,
Gratitude,
Nurturing,
Oneness,
Feel that fill your entire heart space as it comes back from everyone you sent it to.
Feel that just overwhelming love.
Feel every cell,
Every organ,
Your entire being.
Feel that just overflowing as you breathe in and out.
And just allow that feeling of loving kindness,
Caring,
Gratitude,
Nurturing,
To flow in and out.
Let's continue to sit in this space.
Radiating that loving kindness,
Caring,
Gratitude,
Nurturing,
Metta.
Breathing it in,
Breathing it out.
You have so much love to give.
And just allow yourself to receive that gift as well.
Breathe in that loving kindness and caring and gratitude,
Nurturing,
Metta.
Just receive all of that back from everyone that you sent that to.
Everywhere that you've radiated that out.
Just enjoy that moment after moment.
With each breath throughout your entire day.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
