Meditation: Cultivating Love And Kindness

Loving-kindness meditation (also known as metta meditation) is a practice that cultivates feelings of goodwill, kindness, and compassion towards oneself and others. This meditation helps develop a deep sense of love, extending these feelings to everyone, including loved ones, neutral people, and even those with whom you may have conflict.

Written and narrated by Jeremy Charkos
Music: " Drifting at 432 Hz" by Unicorn Heads

Transcript

Hi,

I'm Jeremy,

And welcome to this meditation.

I'd like to invite you to come and find a comfortable position for your body,

Either seated or lying down on your back,

Hands either resting over your heart space or maybe down by your side.

And begin to take some slow,

Deep breaths,

Breathing deeply through your nose and softly out your mouth,

And cultivating a nice,

Natural rhythm of breath,

And allow your awareness just to rest gently over your heart space.

Loving-kindness meditation,

Or metta,

Is characterized by positive affirmations for self and for others.

It is sometimes translated as universal friendliness,

And this loving-kindness meditation helps to promote compassion and kindness for ourselves and for each other.

And so keeping with a gentle,

Natural rhythm of breath,

Awareness on your heart space.

Either mentally chant these words,

Or just allow them to rest in your awareness.

May I be well,

Happy,

And at peace.

Cultivating feelings of love and kindness,

And sending them inward to your body,

Breath,

And being.

May I be well,

Happy,

And at peace.

Bringing into your awareness a living being that you share a special connection with.

And as you observe them close,

Imagine a white light connecting you heart to heart.

Connect with the feelings of affection and warmth that you have for them.

Enjoy these feelings as they fill your body,

And holding this being in your awareness.

And either mentally chant these words,

Or simply allow them to rest in your awareness.

May you be well,

Happy,

And at peace.

Cultivating those feelings of love and kindness,

And then expressing them outwards to this special being.

May you be well,

Happy,

And at peace.

And finally guiding into your awareness now,

The entire world,

All of its beings,

Plants,

Animals,

The living earth in all its totality.

And with a gentle,

Natural rhythm of breath,

Either mentally chant these words,

Or allow them to rest in your awareness.

May we all be well,

Happy,

And at peace.

Cultivating feelings of love and kindness,

And sending them to all the magnificent creatures and beings that inhabit the earth.

May we all be well,

Happy,

And at peace.

Allowing this session to settle into your mind and your heart in its natural time.

Seeking to foster love and kindness towards yourself,

And towards others.

When you feel ready,

Gently fluttering open the eyes and allowing the light back in.

Thank you for joining me,

Have a beautiful day.