Today we'll be practicing a meditation called Metta meditation.
It's also known as a loving-kindness meditation.
The intention is to come back to a place of compassion and deep loving-kindness for all beings,
For yourself,
For others,
And for the collective at large with no exceptions.
So wherever you are in the world,
Please find a comfortable seat or orientation with your physical body.
Gently close your eyes if that's available to you or find a focal point on the floor in front of you.
Start to drop into your body.
Release any tension in your face and your shoulders.
Allow your deep,
Allow your breath to deepen.
Now I invite you to imagine a person that deeply,
Deeply inspires you.
Think of a really great person whose existence has made the world better or your life better.
This is someone who embodies peace and service and love,
Integrity.
Someone that you have only positive feelings towards.
See this person in your mind's eye.
Connect to their energy.
Slowly and mindfully repeat after me while envisioning their being.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they be protected.
May they be protected.
May they be protected.
May they be well.
May they be well.
May they be well.
May they be at ease.
May they be at ease.
May they be at ease.
Take a big breath in.
Let the image of this person dissolve.
Now imagine a person,
Someone you have known personally,
Alive or not,
That you deeply,
Deeply love.
Slowly and mindfully repeat after me.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they be protected.
May they be protected.
May they be protected.
May they be well.
May they be well.
May they be well.
May they be at ease.
May they be at ease.
May they be at ease.
Take a big breath in.
Fill up your lungs.
Let the image of this person dissolve.
Now call upon a person that you have neutral feelings towards.
This is someone at the edge of your social circle.
Someone you don't really know but interact with every once in a while.
Visualize them vividly.
See them in your mind's eye.
Hold their essence in your heart and repeat after me.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they be protected.
May they be protected.
May they be protected.
May they be at ease.
May they be at ease.
May they be at ease.
Take a big breath in and allow your image of this person to dissolve into space.
Release them.
Now clearly bring to mind someone living or not.
Someone you have known personally or not.
Someone that you have strong negative feelings towards.
This is someone that you strongly dislike.
Bring this person to your mind's eye.
You know where we're going.
Hold this person's essence in your heart.
Slowly and mindfully repeat after me.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they be free from suffering and the roots of suffering.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they know joy and the seeds of joy.
May they be protected.
May they be protected.
May they be protected.
May they be well.
May they be well.
May they be well.
May they be at ease.
May they be at ease.
Please may they be at ease.
Take a really big breath in for this one.
Let it go.
Release this person.
Release the image.
Now visualize yourself exactly as you are in this moment.
Perfectly imperfect.
Hold your essence and your image in your heart,
In your mind's eye.
Tap into your energy.
Slowly and mindfully repeat after me.
May I be free from suffering and the roots of suffering.
May I be free from suffering and the roots of suffering.
May I be free from suffering and the roots of suffering.
May I know joy and the seeds of joy.
May I know joy and the seeds of joy.
May I know joy and the seeds of joy.
May I be protected.
May I be protected.
May I be protected.
May I be well.
May I be well.
May I be well.
May I be at ease.
May I be at ease.
May I be at ease.
Take a big breath in.
Fill up your lungs.
Feel your heart space and your chest expand.
Exhale.
Let it all go.
If it feels authentic to you,
Maybe you bring one hand onto your heart.
Maybe both hands onto your heart.
Connect to the love that you just cultivated and created.
Take this love with you.
Share it.
Come back to it.
