This is a metta bhavana meditation,
Sending some loving kindness out into the world.
So find a comfortable seat,
Spine long,
Lift the shoulders up to the ears,
Roll the shoulder blades down the back,
Soften the belly and then close down the eyes.
Hands just gently placed on the knees and bring your attention to your breath.
Notice the air,
Enter and leave the nostrils.
Cool on the inhale,
Warmer on the exhale.
Notice the chest rise and fall,
Rising with each inhale,
Falling with each exhale.
And then let's start to control the breath.
So we begin with some pranayama.
Next time you inhale,
Add an internal count of four.
Pace that suits you,
So that it's not a strain.
And exhale for four.
Inhale and exhale,
Even lengths.
Four in and four out.
Notice the inhale rolling into exhale,
And the exhale rolling into inhale.
As the breath becomes smoother and deeper.
Next time you inhale just see if you can lengthen that inhale to a six count.
And as you exhale,
Exhale for six.
Inhaling for six and exhaling for six.
The breath smooth,
Deep and even.
Start to notice everything slow down.
Next time you inhale,
Just notice the pause as the inhale rolls into exhale.
As you exhale,
Notice the pause at the bottom of the exhale,
As it turns back into inhale.
Next time you reach one of those pauses,
Just rest there for a moment,
Maybe a count of four.
So your rhythm becomes inhaling for six,
Holding for four,
Exhale for six,
Holding for four.
As you hold the inhale or the exhale,
Do so gently,
Without gripping or tension.
And then allow the exhale to come.
Continue like this for a couple more full rounds.
All of your attention placed on the breath.
Preparing ourselves for meditation.
Next time you reach the end of the exhale,
Just drop all counting and all holding.
Allow the breath just to return to its natural rhythm.
No need to control.
Just allowing it to be just as it is.
The body breathes itself.
I want you to bring your awareness to the heart space.
If it helps,
You can bring your hands to your heart space,
And rest them there for the rest of the meditation.
Or if it's more comfortable,
Just keep your hands down on your knees.
I want you to imagine that with every inhale,
The breath's going directly into the heart space.
And every exhale,
The breath leaves from the heart space,
Into the space around you.
As if it's the heart itself that's breathing.
Receiving with every inhale,
And giving with every exhale.
With every inhale,
Feel the heart space expand.
And with every exhale,
Feel that giving to the space around you.
Pay attention to your heart itself.
That beating heart.
The heart that gives you life.
Just picture all the other beating hearts in the building you're in,
In the space that you're in.
And all the beating hearts in the country that you're in.
All the beating hearts in the whole of the world.
People,
Animals.
Millions and millions of beating hearts.
Sustaining life.
And then bring your attention back to your heart space.
And with an inhale,
Breath coming into the heart space.
As you exhale,
Loving kindness spreading all around you.
Inhale,
The heart space expands.
Exhale,
Loving kindness spreading all around you.
Bring to your mind's eye,
Or to your heart space,
A friend.
And soak that friend in loving kindness.
And just say these words to yourself.
May you be happy,
Free,
And well.
May you be happy,
Free,
And well.
Next,
Bring to mind a family member.
Wash that family member with loving kindness.
As it leaves your heart space and fills the space around you.
And say the words,
May you be happy,
Free,
And well.
Next,
Bring your attention to an acquaintance.
Someone you don't know particularly well.
A passerby.
Soak them also with loving kindness.
And say the words,
May you be happy,
Free,
And well.
Next,
Bring to your mind a foe.
Maybe someone you've had a disagreement with.
Soak them also in loving kindness.
And say the words,
May you be happy,
Healthy,
Free.
And then finally,
Bring to mind all of those beating hearts around the whole world.
Floating all beings with loving kindness.
And just saying the words,
May all beings be happy,
Free,
And well.
You can continue to sit in this feeling of loving kindness for as long as you want.
I'll leave you here.
May you be happy,
Free,
And well.
