Hey beautiful trivies,
Welcome back to the tribe.
We're focusing today and this week on Metta meditation which is a loving kindness meditation focused on the heart and this discipline or this practice is to help us develop more compassion and kindness and love towards ourselves and towards others.
It's a Buddhist meditation,
Buddhist type meditation and it's been around for over 2600 years so nothing new here but certainly maybe new just to your world.
So go ahead now and find yourself a comfortable position,
A seat or lying down and if you are driving or on the train or tram and unable to right now please feel free to to listen in but also make time to listen to this later as it's really important to really tune into the heart.
So wherever you are just taking some nice big conscious breaths in and out.
So so just take a moment here to take in any sounds that are around you that you can immediately hear.
So and choose here to be of service to yourself,
To your heart.
So this here is a meditation of genuine care,
Concern and tenderness,
Loving kindness,
A feeling of warmth towards yourself and to others.
So and start now by taking breaths into your heart,
Expanding your heart.
And and almost like that any breath that you breathe in and out opens up the heart more and more.
So and as you breathe into to your beautiful heart,
Your spiritual heart,
Your energetic heart,
Your spiritual heart,
Imagine yourself now inside your heart as a child or an adolescent or even who you are today.
Just imagine yourself inside of your heart and imagine yourself whatever age you are.
Imagine that they were here with you now.
Keep the image of yourself in your heart and knowing that you are here with yourself too and offer these wishes to yourself.
May I be happy.
May I be safe.
May I be free from suffering.
And may I live with ease.
Repeat this quietly and silently to yourself.
May I be happy.
May I be safe.
May I be free from suffering.
And may I live with ease.
May I be free from suffering and may I live with ease.
And now in the space of your heart,
Imagine someone that you deeply love.
Just the first person that comes to mind.
Imagine them inside of your heart and keep the image of them inside your heart and imagine that they're with you right now as if they are here with you right now.
Maybe you can feel your heart soften a little.
Maybe you can feel it warm up at the thought of this person.
Let us now extend them these wishes.
May you be happy.
May you be safe.
May you be free from suffering.
May you be free from suffering.
May you be free from suffering.
And may you live your life with ease.
Repeat this mantra in your mind quietly.
And let us now breathe.
Keep the image of this person in your heart.
And from here now see.
Someone in your life who is neutral to you.
You don't love them.
You don't hate them.
There's a neutral feeling about them.
Maybe your neighbor,
Your work colleague.
Just the first person that pops into your mind.
See them in your heart.
And imagine that they are with you right now and extend these wishes.
And imagine that they are with you right now and extend these wishes.
May you be happy.
May you be safe.
May you be free from suffering.
And may you live your life with ease.
And repeat this mantra with the image of this person in your heart.
May you be free from suffering.
And may you live your life with ease.
And now imagine someone,
The first person who comes to your mind.
Where you've had difficulties with them.
It's been harder to love them or forgive them.
And whoever that person is,
Just see them in your heart,
Imagine them in your heart.
And just get that sense that they're right here with you.
And just be thankful for these wishes.
May you be happy.
May you be safe.
May you be free from suffering.
And may you live life with ease.
And repeat this mantra quietly,
Silently.
And now imagine that person is right here with you.
And now open up your heart to all beings.
Strangers,
A neighbour's neighbour,
Your partner,
Your children,
Your pets,
All animals.
All sentient beings and creatures of this planet.
Imagine them all inside of your heart.
And offer them these wishes.
May all beings be happy.
May all beings be safe.
May all beings be free from suffering.
And may all beings live their life with ease.
And repeat this mantra quietly and silently.
And lastly,
May all living beings everywhere,
On all planes of existence,
Known and unknown,
Be happy,
Be safe,
Be free from suffering,
And live a life with ease.
Take some big breaths deep into your heart.
Big deep breaths into your heart.
Before you open your eyes,
Can you commit to yourself?
To live a more loving,
Kind life to all beings,
Including yourself.
Will you commit and contribute to peace within and peace on earth?
Will you contribute your heart to the world?
Repeat this meditation daily this week.
Even daily for the rest of your lives.
To develop more compassion,
Love,
And kindness.
I love you gang.
Peace be with you.
