Let's begin by finding a comfortable seat,
A space where your body can relax and your heart can open.
Allow yourself to settle into the moment,
To feel the weight of your body being supported by the earth underneath you.
Close your eyes if that feels comfortable or simply soften your gaze.
Take a deep breath in and as you exhale let go of any tension you're holding on to.
Now bring your attention to the top of your head.
Notice any sensations here,
Perhaps a sense of release as you give this area permission to relax.
Allow your awareness to flow down from your head to your forehead.
Soften your eyes,
Let the tiny muscles around them relax,
Feeling a gentle release with each breath.
Continue to breathe and bring your attention to your jaw.
If there's tightness,
Let it soften.
Allow space between your teeth.
Place your tongue against the roof of your palate.
Now let your awareness flow down to your neck and shoulders.
With each exhale,
Imagine the stress flowing away,
Leaving your body.
Go down to your arms,
Your hands,
Your fingers,
Releasing,
Softening.
Come now to your chest.
Feel the rise and fall with each breath.
Notice your heart space,
Perhaps it's warm or tender there.
Gently bring your attention to your stomach.
If there's tightness,
Breathe into it.
With the exhale,
Let go of the tightness and relax.
Move now to your back.
Feel each vertebra.
Can you sense a softening with every breath?
A loosening of any knots of tension along the spine?
Shift your awareness to where you make contact with the bed or the cushion.
Soothe this area.
Feel grounded and connected to the earth.
Travel down to your legs,
Feeling the muscles relax,
The bones getting heavier and heavier.
Relax.
Down to your feet,
To the tips of your toes.
Relaxed,
Released,
At ease.
As you are in this calm,
Visualize the warmth in your heart growing brighter.
A soft radiant sun rising within you.
With each breath,
It becomes more luminous.
The light of loving kindness,
The metta,
That you are nurturing in the quietude of your being.
Feel this light as it pulses with the rhythm of your heart.
A steady beat of unconditional love.
With each pulse,
Let this love grow stronger,
More expansive,
Reaching out to embrace your whole being.
Now whisper gently to yourself,
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Let these words sing deeply into your heart.
Feel them resonate through every cell in your body,
Acknowledging your worthiness of love and peace.
As this inner light shines more and more,
Begin to extend loving kindness to someone close to you.
Someone who brings a smile to your face,
With just a thought.
Imagine this person in front of you,
In the same gentle golden light.
Offer your heartfelt intentions.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Visualize the person receiving your metta,
Their face softening with joy and contentment.
Allow the circle of your compassion to widen further,
To include a neutral person.
Someone you don't know well,
But who is part of your daily life.
See them clearly in your mind and with generosity of spirit.
Send them this nurturing light repeating,
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now with all your bravery and openness,
Think of someone with whom you have a difficulty,
A challenge to your heart.
Recognize their humanity,
Their need for love and peace,
Just like yours.
Offer them metta too,
Knowing that this act of kindness is a step towards healing and harmony.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Finally let this love and kindness swell to reach all beings.
Animals,
Plants,
Trees,
The earth itself,
Every heart that beats and every breath that whispers through our world.
Envelope them in this golden light of metta.
Extend a universal wish.
May all beings be happy,
May all beings be healthy,
May all beings be safe and may all beings live with ease.
Rest here in the boundless heart space,
Connected to the web of life by the golden threads of loving kindness.
Savor this connection by a profound peace that comes from wishing well to all and the freedom and the strength that arises from it.
