Good morning.
I think that one of the most beautiful practices to begin the day with is metta.
Metta is an ancient Buddhist practice that creates love and kindness.
First for yourself,
Then another,
And another,
And finally to the entire world.
Metta raises the energetic vibration of love and kindness,
Creates compassion for self and others,
And builds a deeper connection with the world around us.
Whether you are doing this meditation from your bed or in your favorite morning meditation spot,
Please place your hands softly over your heart and sweetly close your eyes as you start to slow and deepen your inhales and exhales.
Let's set an intention together of breathing in love and kindness and exhaling compassion and connection.
Bring your awareness and attention first to yourself,
Your beautiful,
Unique self.
I want you to imagine that you are sitting right in front of you.
Take this time to acknowledge you,
To witness all of the qualities and characteristics that make you you.
There is no one like you in the entire world,
And you deserve just as much as anyone.
Your own love,
Kindness,
Compassion,
And connection.
As you draw your next breath into the very center of your heart,
Stay out loud or in your mind with love and kindness in your energy and in your voice.
May you be safe.
May you be healthy.
May you be happy.
May you know that you are loved.
One more time directing all of this love and kindness and energy directly to yourself.
Repeat after me.
May you be safe.
May you be healthy.
May you be happy.
May you know that you are loved.
Take a nice deep breath,
Shifting your attention to another person,
Someone that you care deeply about.
See this person in your mind.
Feel their energy as if they're sitting directly in front of you.
Take them in.
Notice their qualities,
Their characteristics that make them so uniquely who they are.
Feel your mind,
Your body,
Your heart with an intention of love and kindness and say to them directly from your heart,
May you be safe.
May you be healthy.
May you be happy.
May you know that you are loved.
Send this person your powerful loving kindness energy one more time and now shift your attention this time towards someone who you may not currently be in alignment with,
Someone who you may disagree with,
You may not see eye to eye or you currently have tension with this person.
See this person in your mind and without judgment or negativity instead with love and kindness and compassion directly from your heart.
Say to them,
May you be safe.
May you be healthy.
May you be happy.
May you know that you are loved.
Take a nice deep breath and having just elevated the energetic vibration of yourself,
Another person whom you care about and another who you are in disagreement with.
Let's take this meta to another level and give this energy to all things this universe holds.
In your mind,
See the earth,
The stars,
The sun and moon,
Trees,
Oceans,
Rivers,
Lakes,
The animals,
The elements,
All people and lands around the globe.
Hold this all,
Feel all of its energy and together with an intention of connection and with love,
Kindness and compassion.
Let's say,
May you be safe.
May you be healthy.
May you be happy.
May you know that you are loved.
As you slowly start to come back to this moment,
This morning light,
Bring your attention back to yourself and the sensations that you feel within and upon your body.
Awaken your body,
Your energy by starting with your toes,
Pointing and flexing,
Moving up your body,
Squeezing and releasing your muscles.
With each breath and slight movement,
Fill yourself with gratitude.
Shifting your torso,
Rolling your shoulders,
A gentle smile upon your face,
Saying thank you to yourself for this moment and for the day ahead that you are about to create for yourself.
Before you open your eyes,
I will leave you with this.
The Dalai Lama said,
The more you nurture a feeling of loving kindness,
The happier and calmer you will be.
Sending you love and wishes for the best day ahead.
Thank you for meditating with me.
