This is a guided meditation practice for the cultivation of metta,
Goodwill.
Please make yourself comfortable.
I invite you to close the eyes and we will begin.
Recall a time when you felt loved and appreciated.
A time where you felt unconditionally cared for and supported.
As you bring this memory to mind,
Notice what it feels like.
How does it feel in the body?
What's it like to arouse this memory?
How does it feel in the heart,
The emotional space?
Feeling into the goodness of this memory.
And now calling yourself to mind.
Either a knowing of yourself here in this moment,
Or if it's helpful to have some image of yourself in your mind.
Almost as if you were looking at your own reflection in a mirror.
You see yourself,
And with kindness,
Regarding yourself,
Recognizing that you deserve to be happy,
Cared for,
And offering yourself these expressions of loving kindness.
May I be safe and protected.
May I be happy and free.
May I be healthy and peaceful.
May I live my life with ease.
And once again,
Feeling deeply this kind regard for yourself.
And if there is anyone in this moment that naturally comes to mind to you,
Welcoming them and offering them the phrases of loving kindness.
May you be safe and protected.
May you be happy and free.
May you be healthy and peaceful.
May you live your life with ease.
Feeling into this field of goodwill that you've generated for yourself,
That you are generating for others.
This strong intention of goodwill,
Of friendliness.
Letting it radiate out in all directions from you.
Boundlessly reaching out in all directions.
May all beings be safe and protected,
Happy and free,
Healthy and peaceful.
May all beings live their lives with ease,
Resting in metta.
