Hello,
Thank you for joining me today for the metta bhavana or loving kindness meditation.
We're going to start getting in a comfortable position.
You can be sitting,
Laying down,
Whatever's most comfortable for you.
Eyes can be open or closed.
Allow yourself to settle into your breath.
Start by thinking of ourselves and repeating these phrases.
May I be well.
May I be content.
May I be at peace.
Now we move on to thinking of someone we have a favorable relationship with,
A friend,
A relative,
Someone who at this time is easy to love.
May you be content.
May you be at peace.
Now we're going to think of a neutral person.
This can be a co-worker,
A cashier at a store,
Someone you don't know that well.
Next is someone who is difficult at this time to love.
Perhaps a relative but the relationship is strained,
Or a friend but there's been a falling out.
May you be well.
The last person we're going to think of is trying to think of humanity as a whole.
We're going to sit and settle back into our breath,
Allowing any emotions to come up.
Perhaps there's some anger or frustration,
Fear or embarrassment that we may be feeling.
Allow that feeling to come and go,
Repeating if needed,
May I be well,
May you be well.
Any of those phrases that we just did.
Settling into our breath,
Allowing that love and that compassion to fill us.
Thank you for joining me today during this meditation.
May you specifically be well,
May you be content,
May you be at peace.
I hope that you have a good rest of your day.
