Nurturing Loving-Kindness: A Modified Metta Meditation

In this episode of the Journey Your Own Meditation Series led by Jyothi V. Robertson, we look into nurturing feelings of loving-kindness and gratitude. The meditation guides participants to focus on themselves, a loved one, and a community of beings, offering gratitude and well wishes as a means to generate loving kindness and appreciation. Jyothi guides us through a modified Metta meditation, focusing on three phases of gratitude: gratitude towards ourselves, gratitude towards a loved being, and gratitude towards a community of beings. These phases allow us to connect with the warmth and openness of our hearts.
As we bring to mind those who have supported and loved us, we offer gratitude, and in doing so, we generate feelings of loving-kindness. Tune in to experience the transformative power of gratitude and cultivate a sense of loving-kindness that can enrich your life and the lives of those around you.

Transcript

Let us begin by taking one deep inhalation through the nose and exhaling from the mouth, Letting go of any thoughts, Energy, Any past feelings that we had that have us present for this moment here and now. Let's take a few deep breaths, Again engaging with the energy flow, Noticing how your body accommodates each breath. This may be by becoming present to the rise and fall of your chest, Noticing your breath as it enters your nostrils. Take your time to settle into this practice, Feeling your body relax with each breath, Letting go of any tightness that you feel, Perhaps in your back or your shoulders, Giving yourself some space to shift your posture as necessary. In meditation, Thoughts will arise and that's natural. Just allow them to enter and to leave with a curiosity and an open mind, Returning to the breath, Returning to the body. Now let us gently turn our focus to the image of a person who is loving and supportive of us or a being. This can be anyone in your life who you hold with love, Who's been there through hard times. This can be a being that is currently in your life or may have left your life but is still a presence. Bring to mind their face, Their smells, Their laughter, Their sounds and open up to the warmth and the ability of your heart to open up to this being, Feeling yourself soften. You may feel yourself smiling or notice the softness around your eyes as you feel this being's presence and breathe into this moment, Into that feeling of being supported, Of being loved by another. Now allow yourself to offer gratitude, Gratitude for this person, This being in your life. Offer it as a phrase, Stating that I am grateful for your presence, I'm grateful for the love that I've received. Or you could keep it simple and just say thank you. Be open to any thoughts or emotions that arise, Allow them to enter, Allow them to pass and breathe into the emotion. If you choose, You can offer this being some loving kindness through the phrases, Holding them, Offering them health, Well wishes, Safety, Security and well-being. Do note that these wishes can be generated for this life and for beyond, Depending on whom you've chosen to bring forward for this first phase of gratitude. Now allow the image of this being to slowly dissipate into the space surrounding you and bring to mind a community of being. This can be loved ones, Friends, Co-workers, It can be as small or as large as you choose, Including living beings such as the environment, The trees, Plants. Take the warmth that you've generated from that initial being and allow that to dissipate and bring that forward into the space around you. Now offer gratitude for this community of beings in your life. You can take the form of a phrase such as a phrase stating that you are grateful for the blessings of this earth that you experience and that you're grateful for the oxygen that the plants are giving you, For the care that your community of practice has shown you, Or simple thanks. Breathe into the warmth that you are generating and that you are putting forth out into the space surrounding you, Allowing all in your presence to feel that gratitude that you have for yourself, For others. Notice if your mind wanders and as it shifts, Bring it back to your breath and to those beings you've chosen to offer your gratitude to and from whom you receive support. Now turn this warmth internally and offer yourself some love and kindness with phrases such as I offer my gratitude for the health and well-being that I have or I offer my thanks for the loved ones in my life. Perhaps I am grateful for the life I have been given. Breathe into these phrases, Into these thoughts, Recognizing the bounty, The privilege, The ability of us to come together in practice. Offer yourself some kindness for showing up, For being here, For giving yourself the space and time to breathe. Now let us take a few minutes in silence and if you notice your mind wandering, Return to the breath, Return to the phrases of thanks for yourself and for those whom you love. Again, Those phrases offering yourself gratitude for the life you have been given, Gratitude for the blessings of this earth that you experience, Gratitude for the health and well-being that you have, And gratitude for the loved ones in your life. Now let us return to the breath and to our bodies. Again, Becoming present to how breathing is appearing in our bodies, Whether we notice it most strongly in our chest or in our bellies, Relaxing. Again, Any tightness that may have arisen during this practice, Recognizing that we can return to the breath in any moment, Even after leaving this practice, That it will always remain with us. And now when you hear the bell ring, I ask that you slowly return to this practice, To our group setting. Take a few moments to breathe before returning.