Welcome to this Metta Meditation.
A Metta Meditation is a practice to cultivate loving kindness.
The seeds we sow now will truly bear fruit.
A Metta Meditation recognizes that everyone deserves a good life.
You deserve a good life.
Everyone deserves a good life.
Come with me now as I guide you through a Metta Meditation.
I would like you to begin by visualizing a version of yourself.
Whatever age comes to mind is perfect for this meditation.
Sit quietly for a few seconds and connect to the version of you that feels right.
As you connect to yourself here and now,
I offer you four simple loving kindness affirmations.
You can either use my words and set an intent to them or repeat the affirmation yourself in the space that I have left.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
And again,
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
I'd now like you to think of someone who you cherish in this life,
Who you're grateful for,
Who warms your heart.
Connect with that person or indeed animal,
Loved one,
As we prepare to send them Metta now.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
And now,
I would ask you to think of someone who is neutral in your life.
Someone you may pass in the street,
See on your daily commute,
That you know but are not close to.
They too deserve a good life.
Let's send that person Metta now.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
And finally,
I would ask you to think of someone in your life,
From the past or present,
That perhaps carries negative connotations.
Maybe there has been conflict or unrest,
But they too deserve a good life.
Let's send them Metta now.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
May you be happy.
May you be healthy.
May you be safe.
May you live without suffering.
And on behalf of a world that is desperate for kindness,
On behalf of a world that is desperate for someone just like you,
I would like to thank you for cultivating loving kindness for all beings.
Because just like you,
Everyone deserves a good life.
You
