Deeper Healing And Possibility With Loving Light And Metta

We'll ground, release, and go deep into the present moment. Through your rooted system and your connection to the source, we'll tap into the energies of healing and metta. We will bring in the mantra Om Yam Ritam and bask in the vibration of possibility. Music via Epidemic Sound (Anna Landstrom, Cerulean Skies, Lo Mimieux).

Transcript

Welcome to a 45 minute meditation for deeper healing where we bring in the love of metta.

We bring in some light and some ease.

Go ahead and find a comfortable position.

You may lay down or sit.

If you're sitting you can relax your hands on your knees,

Facing down for a more grounding sensation or facing up for a more receiving sensation.

You can also start by sitting and then as you go you may want to lay down and that's totally fine.

If you have a tendency to fall asleep during meditation then I suggest you sit.

See what works for you today,

Grab a blanket,

Grab a pillow,

Maybe have a cup of tea nearby,

Whichever works for you.

And let's go ahead and close the eyes or keep a soft gaze in front of you.

And just take a few deeper breaths here,

Just in through your nose and out through the mouth.

And you may sigh on your exhale to communicate to your body's parasympathetic nervous system that it's ok to relax,

It's ok to let go.

And a couple of more breaths like that,

Just in through your nose and out through the mouth.

You can have your hands gently facing down on your lap for a more grounding sensation.

You can have them facing up for a more receiving sensation.

Or have one palm in the other,

Just resting on your lap.

If you're laying down you can have your arms along your side,

Maybe one hand can go on your belly,

One on your chest,

Whichever feels comfortable for you.

And now let's start by doing a bit of a body scan to see how we're doing today,

Just checking in into our physical realm,

This amazing peace that we're living in called the body.

So just start by scanning from the top down to your toes,

Gently observing,

Just with curiosity,

Maybe you just woke up and you're feeling a little stiff,

Tense,

Maybe you had a beautiful night's sleep and you're all relaxed and cozy inside,

Or maybe you had a full day,

It's your evening and you're feeling the need to just breathe your body and get back into that relaxation mode.

Just scan through,

Observe every little corner,

If you feel tense in a specific spot just use your breath and send it there,

Just breathe into it and just try to let it go.

And now let's notice the mind,

There are a lot of thoughts in there,

Or is it pretty quiet today,

Just notice,

And if you do have a lot of thoughts it could be interesting just to see if those thoughts are in the past or if they're in the future,

Planning,

Thinking ahead,

Just try to take a breath and see if you can bring your focus to the present moment,

The here and now,

Letting go of the past,

Letting go of the future,

Just for a little bit.

Start noticing the little details of your breath,

The air that comes in through your nose,

The sensation in your throat,

Chest and belly,

Notice how the body is moving with the breath,

In a beautiful rhythm,

Just calming your system down and quieting down the external world and the internal world with the breath.

They say that the only thing that we really own is our breath,

So be mindful of your breath,

Notice it,

Make it work for you,

And if some of your 70,

000 thoughts start pulling on you,

Bring your focus back gently to your breath and the sensations in your body.

Beautiful,

Now let's go ahead and ground,

Notice that there's a tree trunk growing out at the base of your spine,

Visualize this tree trunk,

Can be any shape or form you'd like,

Any color,

Any details,

Just make it a really strong and solid tree trunk and let it start growing down through the cushion that you're sitting on,

The mat,

The chair and let it go down into the floor and it moves further down into the ground and it pushes through sand and soil,

Rock and water and it grows deep,

Deep down into the earth with ease,

Deep,

Deep down there,

Let it root,

Make your root system really strong and solid and have it go deep and wide in all directions,

And this is your grounding cord,

Your grounding trunk and root system,

And through this system you can now start releasing all that energy that no longer serves you,

It can be energy from other people,

Past situations,

Conversations,

It can be energy from the future,

From anxiety,

From stress,

All that energy that you hold on to that does not serve you and just go ahead and release it with each breath,

Release a little bit more and a little bit more and if you have a hard time visualizing this just know that it's happening for you with your intention only and let it be easy,

Know that the earth is helping you,

Is absorbing this for you,

Turning it into a neutral energy when it lands and the earth can really handle anything so don't be shy and just really,

Really release,

Energy is supposed to move,

Supposed to shift,

It does not like to get stuck,

So releasing is really good for not only yourself but for those around you and for the earth as a whole.

Now let's go ahead and place the attention at the top of your head and there's a beam of light sitting right there and the color is a beautiful bright gold and notice how the more you look at it the bigger it gets and make this beam of light now round and into the size of a football and start slowly to move this light in through the top of your head,

This beautiful golden shimmering light enters through your top chakra and have the light have the light move down over your forehead,

Your eyebrows,

Your eyes,

Notice how it leaves a beautiful relaxing sensation and it continues down over your temples and ears,

In your face,

Your jaw,

From the back of your head,

It moves down over your neck and your shoulders and the light continues down through your arms and your hands and fingers,

The light's filling up your upper back and your chest,

Your heart area,

That beautiful heart of yours just beating for you every night and every day,

Now it's filled with gold and have the light move down over your solar plexus and take a deeper breath there into your power center,

Your power chakra,

Let the light flow down to your stomach and filling up your back,

Your hips and your sacral area,

Your base,

Continues down through your legs,

Your knees,

All the way to your feet and toes,

Your whole body is now filled with this beautiful golden light leaving a beautiful sensation,

Every cell is touched by this amazing light,

Let's go ahead and let this light expand outside of your body in each direction,

Above you,

Underneath you,

To your sides,

Your front and back,

Creating a golden cocoon all around you as if you had a protective shield and at the top of your light sphere,

Your light cocoon,

Have a beam reach from the edge of your cocoon and send it out into the universe,

Just have it go far up into the sky and just move far far far out into the universe where you can no longer see it,

Through this universal energy cord,

You're now energetically connected to the infinite universal source,

With our 70 000 thoughts per day,

Where has your focus been the most lately?

We want to place our attention wisely,

Many teachers say that we are the creators of our own universe and where attention goes,

Energy flows,

If you want abundance,

See abundance in your life,

If you want health,

See your health in your life,

If you want love,

See the love present in your life,

If you want a new direction,

See it,

There is potential in our focus,

There's potential in what you're looking to balance and create,

But we have to lean in and trust our own capability to focus,

To create,

To move.

Now let's play with the energy of possibility,

You can go ahead and formulate that thing you're looking to create,

Maybe comfort,

More laughter,

Health,

New challenges,

New things,

Whatever comes up for you.

Now imagine that someone just told you that it's possible,

That you can reach that goal,

Get that thing or situation that you want,

It's possible,

It truly is possible.

Now feel the sensation of possibility throughout your whole body,

Know it and accept it.

Now let this vibration of possibility really fill up your whole space from that golden light within and outside of you and all the way up through the cord of light into the universe.

Your whole vibration is reaching far,

Far out and connecting,

Your whole being is vibrating in this realm of possibility and just sit here and breathe in this vibration,

Really lean into it and accept it and know it.

Now move your focus to the center of your chest,

Into your heart area,

This is your fourth chakra or energy center,

Your anahata and this is the middle chakra connecting your lower chakras with your upper chakras and in here resides your true self.

Notice that there's a green light sitting right there in the middle of your chest just pulsating with each heartbeat.

And green is the color of your heart chakra.

Make this light in there really bright and start expanding it throughout your body from the center of your chest.

Just have this light slowly reach out in all the directions of your body,

Moving down to your solar plexus and your stomach,

Down your legs all the way down to your feet and it moves out throughout your shoulders,

Into your arms and hands and it moves up to your upper chakras,

Your neck,

Your face,

The top of your head,

Your face,

The top of your head,

Letting the whole body be filled with this beautiful loving green light that expands from deep down inside of you from the wisdom of the heart.

And we'll go ahead and drop into our metta practice.

Metta means love and love is one of the highest frequencies known and can move mountains.

Let's have this green light radiate from the chest,

From your chest into one person that you know who are in distress or who needs extra healing,

Extra love right now,

That one particular person in your life that you think of.

Just have a green light,

A beam of light,

Just move from your chest into this person's chest and just see this beam reach all the way from you into that person.

It's just sending love and light their way.

You can go ahead and take a deeper breath here breath here and with the exhale just see how this beautiful light just pushes all the way into their chest with healing,

With love and compassion.

You are connected now through love and you allow for this healing to happen.

And metta goes in both directions and is multiplied when we offer it to someone else.

So let's go ahead now and send another beam of loving metta light into this community of meditators,

All of us who are here together.

Let's have this green light flow just freely from your chest into everyone's chests.

Just giving and receiving all of this metta,

All of this love and healing energy light.

Just feel all of that love that's radiating right back to you,

Filling up your body,

Going to places where you need it the most today.

And just accept it,

Allow it and just be with it.

And notice that beautiful sensation throughout your body.

And now we'll have this metta light expand even further and reach everyone we know and all things living.

There's no limit to what we can do with this light.

So have this green light expand all over the earth.

There's no restrictions so just let it pour out and touch all those beings who are in the need for metta,

For love,

For healing.

And this is one of those,

A little bit goes a long way.

I want to invite now the mantra OM YAM RITAM for our quiet section.

So a mantra is something to anchor your thought to.

It's like a mind tool.

And OM is the universal vibration.

YAM is the bija mantra or the seed mantra of the heart.

RITAM is the rhythm of the universe.

OM YAM RITAM.

And we'll say it out loud three times and then we'll whisper three times and then repeat it three times quietly within.

And this is how it has the most impact.

So say it out loud with me three times.

OM YAM RITAM.

We'll go ahead and whisper it.

OM YAM RITAM.

Quietly inside.

Now we'll sit with this mantra inside of us a few minutes and let this loving healing continue for ourselves,

For those around us and the entire earth.

OM YAM RITAM.

OM YAM RITAM.

Go ahead and release the mantra.

Take a couple of deeper breaths here just in and out through the nose.

Start noticing your body.

Slowly move your fingers and your toes.

Continue to breathe.

Start noticing the sounds in the room.

Sounds and vibrations in your body.

Sounds and vibrations in your body.

Notice the quieted mind.

If you're laying down you can slowly make your way up to a seated position.

Unless you're ready to fall asleep then please stay laying down.

And place your hands by your heart.

Just holding your chest or in Anjali Mudra prayer pose,

Whichever feels best for you.

Just lower your chin to your chest.

And place a thank you here to yourself for showing up to this meditation.

For taking your time to go inside and working on your own healing well-being for yourself and for those around you.

I am deeply grateful for being here with you all today.

Thank you for letting me guide you and thank you for sharing and for holding space.

Namaste.

When you're ready you can slowly open up your eyes.

Start noticing the visual impressions.

Bring the light of love with you into your sleep or into your day.

Thank you.

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