Hello,
This is Karen with Open Lotus Meditation.
Today we're going to be opening our heart to unconditional love and kindness through a meditation technique called Metta.
Metta is an ancient Pali word meaning unconditional love and kindness.
It allows your heart to forgive,
To expand with unconditional love,
To heal,
And fill any negative energy with positive.
It's a transfer of energy.
So let's begin by closing our eyes and taking a deep breath in through your nose and exhale it out.
Let's do that one more time.
Deep breath in through your nose and release it.
This brings relaxation and comfort to our bodies right now.
Releasing all tension,
All stressors,
Just let them melt away.
Allow gravity to pull you to the chair beneath you or the ground.
Let's bring some awareness to our face,
Our brow area.
We hold so much tension in this area,
Let's relax it.
Let go of all tension,
Of all stressors,
Just let it melt away.
Moving down to our jaw,
Make sure it's unclenched.
Our shoulders are away from our ear.
Allow your body to just relax,
To let go.
And continue to breathe in and out,
Gentle releases.
Your body should be a little bit more relaxed.
Your mind should be slowing down just a little bit.
Let's float here for just a few moments,
Really witnessing our body allowing us to just completely let go of all tension and all stressors.
This is your time of self-care.
Let's start by placing your hand on your heart.
Taking a long inhale,
Bringing meta into your heart.
And then exhale it out,
Radiate it out.
Let's continue to breathe in and out,
Focusing your attention on loving thoughts and feelings.
Express yourself what you're grateful for.
Bring your heart to that state of joy,
Of love.
Allow it to surface.
Use deep inhales to fill yourself with these loving thoughts.
Let that love flow through you and out of you in long exhales out.
And allow our heart to fill with all of the unconditional love the universe has for us.
Take a moment to feel all that love that is there for us,
That the universe provides us.
Now let's take another long,
Slow,
Deep breath in and feel the meta of the universe come into your heart.
And as you exhale,
Radiate it out to all of your loved ones.
Let's do that one more time.
Inhale unconditional love and exhale it out,
Radiate it out to all of your loved ones.
And inhale that unconditional love of the universe and radiate that out to all of your friends,
All of that meta,
All of that unconditional love.
Expand it out to your friends.
Then inhale unconditional love of the universe and radiate it out,
All that meta to your acquaintances.
Now we're going to picture a string,
A long divine string connecting you to someone who is suffering.
Take a moment right now to think of that person who needs this unconditional love,
Who needs to heal.
Inhale unconditional love of the universe and radiate meta to that person who is suffering.
Picture that string,
Allow that unconditional love to flow right to them.
Let's do that one more time.
They need so much love right now.
Inhale that unconditional meta of the universe and exhale it out to that person who's suffering right now.
Inhale unconditional love of the universe and radiate it out to that person who is suffering.
And inhale unconditional love,
That meta of the universe and expand it out to those who you have a grievance with.
They also need your love.
They need healing.
And inhale that unconditional love of the universe and expand it out to those who you'll never meet,
Those strangers.
And inhale unconditional love of the universe and radiate it out to all that sentient beings.
And inhale that unconditional love of the universe and expand that meta,
That unconditional love to every corner of the galaxy.
And breathe in that unconditional love of the universe from every corner of the galaxy into your heart.
Yes,
You are deserving of this unconditional love of this meta.
Sit with that gratitude.
Allow it to fill your heart.
Know that you are so worthy.
You deserve so much love,
So much forgiveness.
Repeat gently to yourself.
I am whole.
I am love.
I am loved.
I am peace.
I am whole.
I am love.
I am loved.
I am peace.
You are so worthy of so much love,
Of this meta,
This unconditional love that the universe has for us.
Now let's witness this loving kindness in our heart just for a few moments.
Allow it to embrace every aspect of your body,
Of your heart,
Of your soul and of your spirit.
And we are going to seal this meditation with the hymn of the universe,
Aum,
By chanting it together,
Sealing this unconditional love,
This meta practice.
You can do it anytime.
Allowing your heart to expand.
Taking a deep breath in.
Aum.
And let's put our hands together to our heart center.
Say Namaste.
I honor the divine light in you that is also in me.
And when you're in that space and I'm in that space,
We are one.
Namaste.
This is Karen with Open Lotus Meditation,
Sending you love and light.
