Welcome to your metta,
Living kindness,
Meditation.
I invite you to sit comfortably,
Close your eyes,
Keeping your spine,
Your back straight,
Whether you are sitting on the floor or on the chair.
Relax your arms,
Feel the lightness in your hands and fingertips.
When you are ready,
Take a long deep breath in,
Into your nose,
Fill up your belly,
Your lungs and your chest and exhale from your mouth,
Letting everything go,
Letting all your worries leave your body.
Take another long deep breath in,
Into the nose,
Fill up the belly,
Your lungs and your chest.
And now exhale through the mouth,
Completely and gently.
Let's do this one more time,
Breathe in,
Into the nostrils,
Filling up the belly,
The lungs and your chest and exhale from your mouth and let it all go and let it all be and now slowly start to breathe in and out through your nostrils.
For today's practice we are doing the loving kindness meditation for which you get to set an intention not only to give love to yourself first but also others.
We cannot love fully others if we don't give ourselves the love that we deserve,
That we are worthy of.
So I invite you to repeat after me as you give yourself this unconditional love.
May I be happy,
May I be well,
May I be safe,
May I be peaceful and at ease.
With every inhalation and exhalation very slowly and gently repeat these words.
Feel them in your heart center as you keep repeating silently in your head and in your heart.
May I be happy,
May I be well,
May I be safe,
May I be peaceful and at ease.
Let's do that one more time.
You can place your left hand on your heart center and your right hand on your belly as you repeat may I be happy,
May I be well,
May I be safe,
May I be peaceful and at ease.
I just take a moment to shower yourself with the love that you deserve.
Now imagine someone really close to you,
Someone you love,
Someone you care for.
Getting them to mind,
You can visualize them sitting in front of you,
Standing in front of you,
Just imagining their face and you can begin to say to them may you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
Breathing in and out.
Feeling this in your heart.
Repeat.
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
With a big smile,
Breathing in and out through the nose,
Smiling towards your loved one,
Towards someone you care so deeply for.
Repeat,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
And now I invite you to think of someone you are neutral towards.
You may not love them,
You may not hate them,
You may not like them,
You may not dislike them.
They may be a co-worker,
They may be someone you just met and you don't know them well.
Whoever this might be,
It could be a complete stranger.
Bring them to mind and with a big smile in your heart say to them,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
Breathing in and out,
Repeat,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
With a big smile on your face and in your heart as you shower the stranger with so much love.
Repeat,
One more time,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
And now I invite you to think of someone you have negative feelings towards.
Maybe this individual has hurt you,
Has caused you pain.
You can bring them to mind,
Them sitting or standing in front of you,
Appearing before you,
With an open heart full of forgiveness.
You can start to say,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
Continue breathing in and out through your nostrils,
Relaxing your belly,
Relaxing your shoulders and repeat.
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
Continue breathing in and out and offering love to someone who has caused you pain,
Hurt,
Discomfort.
And repeat,
One last time,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease,
With a big smile if you can from your heart to this individual.
Take a long deep breath in and through the nose and out through the nose,
Slow and gentle.
And now I invite you to think of all beings,
Everyone in this world,
Everything in the universe and to offer the love and appreciation for all beings,
For all things and repeat,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease,
With a big smile in your heart,
With an outpour of love,
Appreciation and gratitude for all beings.
Repeat,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
And one last time,
Very slowly,
Very gently,
Bringing awareness to your heart center,
Repeat,
May you be happy,
May you be well,
May you be safe,
May you be peaceful and at ease.
Placing your left hand on your heart and your right hand on your belly if it isn't already.
Take a few long deep breaths in and through the nose and out through the nose and take a second here to feel the love,
The gratitude,
The openness in your heart and your whole body.
And now very slowly and gently wiggle your toes,
Your fingers,
Move your shoulders,
Your hands and offer gratitude for this practice and you can open up your eyes.
