Hi,
This is Kelly MacKin.
Today's meditation is setting the intention to spread Metta or unconditional loving kindness in honor of a loved one who has passed.
When I find myself missing my father,
I come back to the words I'll share in this meditation to the feeling of loving kindness,
Letting it consume me so I can radiate it out to others.
Get in a comfortable position.
I recommend lying down for this meditation if that's available to you.
Take a deep inhale through the nose and on the exhale gently close your eyes.
Let's go inward.
Begin to breathe intentionally and deeply.
Following the inhale all the way in and the exhale all the way out.
Allow your breath to flow freely throughout your body.
Now imagine or sense that you are breathing in and out through the area of your heart.
Feel your heart expand.
Inhaling love and exhaling any tension.
Exhaling love and exhaling tension.
Feel your heart expand further in your chest.
Think about your loved one who has passed and begin to feel their presence around you.
Allow any emotions to rise to the surface.
There can be many feelings surrounding the loss of a loved one.
Regret pain longing love or grief.
Whatever you are feeling simply let it be there.
Let it be there with compassion rather than judgment.
Let any emotions that arise during this meditation to come and go naturally.
Now imagine that person is sitting next to you sending you their love and hopes for your happiness.
Envision they turn to you with loving eyes and say look for me in the people I have known and loved.
And if you cannot live the same without me then let me live on in your eyes your mind your heart and your acts of kindness.
You can love me most by letting hands touch hands and letting go of those who need to be free.
Love does not die people do.
So when all that is left of me is love give me away.
Every day you have the opportunity to be the change you want to see in the world.
To be the most loving version of yourself to be kind to honor this person who is no longer with us.
Let the intention to give your love away in honor of your loved ones settle into your heart.
With each inhale and exhale.
Now bring yourself into your mind's eye envisioning you as you are today in this moment.
You will begin by sending loving kindness to yourself for without loving yourself it's difficult to truly love others.
If your compassion does not include yourself it is incomplete.
Repeat the following phrases silently to yourself.
May my soul be at peace.
May I be forgiven.
May I be free from suffering.
May I give love away in your honor.
And when you repeat the last phrase may I give love away in your honor think about your loved one who has passed.
Again silently repeat after me.
May my soul be at peace.
May I be forgiven.
May I be free from suffering.
May I give away love in your honor.
May my soul be at peace.
May I be forgiven.
May I be free from suffering.
May I give love away in your honor.
Feel yourself absorbed in these feelings of loving kindness for a few moments.
If your attention drifts just gently come back to this feeling of loving kindness flowing through you.
Allow the image of yourself to slowly fade into the background.
And again bring your loved one into your mind's eye.
Repeat the following phrases inwardly.
May your soul be at peace as I wish to be at peace.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May your soul be at peace as I wish to be at peace.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May I give away love in your honor.
May your soul be at peace as I wish to be at peace.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May I give away love in your honor.
Feel loving kindness radiate from you to your loved one.
Stay with the emotions flowing through you for a few moments.
If your attention drifts,
Just gently come back to this feeling.
Let the image of your loved one fade away and expand your awareness to all beings.
May I give away love in your honor.
May I give away love in your honor.
May I give away love in your honor.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May the love I give away ripple through you all.
May your soul be at peace as I wish to be at peace.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May the love I give away ripple through you all.
May your soul be at peace as I wish to be at peace.
May you be forgiven as I wish to be forgiven.
May you be free from suffering as I wish to be free from suffering.
May the love I give away ripple through you all.
Bask in the feelings of warmth and self-compassion for a few moments.
Allow them to just consume you,
Breathing in and out of your heart.
If your attention wanders,
Just gently come back to these feelings of loving kindness.
Though your loved one is no longer with you,
They live within you,
In your eyes,
Your mind,
Your heart,
And your acts of kindness.
When you find them on your mind,
Let yourself be consumed with loving kindness and put love into the world in their memory.
Take a few deep breaths,
Just allowing yourself to fully be in this loving moment,
Resting in the warm-heartedness that accompanies metameditation.
Begin to slowly and gently bring some movement into your body.
And when you're ready,
Gently open your eyes.
Thank you for spreading loving kindness with me today.
