Thank you for joining me for today's Metta Loving Kindness Meditation.
In this practice,
We'll be sharing well wishes with ourself and others,
All beings on the planet,
To cultivate balance and compassion.
This practice can help us even out our emotional charge,
Our attention that we may be directing unevenly either towards ourselves,
Away from ourselves,
And help us even out judgment.
I invite you to find a comfortable position,
Seated or lying down,
And if it's comfortable to you,
Gently closing the eyes,
Taking a deep breath into your belly here,
Exhale to release and soften a bit,
Noticing where you need support,
A feeling of being held,
Noticing the sound and feeling of your breath,
Breathing deep into your whole body,
Observing what you find,
Perhaps placing your hand on your heart or simply drawing your attention to your heart center,
Breathing into this area,
Feeling a bit more sky and space and light here,
Repeating silently with me,
May I be safe,
May I be happy,
May I be healthy,
May I live with ease,
May I be safe,
May I be happy,
May I be healthy,
May I live with ease,
Repeating one last time,
Noting if you find these words challenging to say to yourself,
You might imagine a loved one saying them to you,
The energy of this connection,
This warmth and love,
Breathing into this self-compassion,
Rippling out a layer to a loved one,
Someone you have warm feelings for,
Calling them to mind as you repeat the phrases,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
Calling to mind now someone for whom you have neutral feelings,
Maybe it's someone you see as you go about your day,
May they too be safe,
May they too be happy,
May they too be healthy,
May they live with ease,
Repeating again to yourself,
Rippling out now to your whole neighborhood,
Community,
Town,
Perhaps imagining you have a bird's eye view,
You can see all the people and beings in this area,
May you all be safe,
May you be happy,
May you be healthy,
May you live with ease,
Repeating again to yourself,
Feeling your shared humanity,
We're all living in this planet and this space together,
All seeking to be safe,
Happy,
Healthy,
Rippling out to your country and continent,
Seeing every being,
Every person,
As you repeat to each being,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
Noticing how your body feels,
How your breath feels,
Shifting out to a bird's eye view,
The whole globe,
Holding every being,
Every person in your heart now,
Referring back to the love and warmth and light we cultivated at the beginning,
The love and light you shared for yourself,
From others to others,
Channeling this to the whole planet now,
As you repeat to yourself,
May all beings be safe,
May all beings be happy,
May all beings be healthy,
May all beings live with ease,
Repeating again to yourself,
And breathing,
Continuing to breathe,
Relax your body,
To feel your heart illuminated,
As you continue to share well wishes,
Coming back to the space that you're in right now,
Taking a deep,
Deep breath all the way into your toes,
Feeling this love,
Warmth,
These well wishes resounding,
Resonating inside of you,
Vibrating from you,
To all of you,
From me,
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
Deep breath in,
Deep breath in,
Gently release,
Thank you for meditating with me today.
