An embodied metta prayer.
There are many versions of the metta prayer.
In this track you are invited to feel the physical sensations at each stage of the words.
These sensations are often very subtle so you may wish to search carefully and gently for a hint of sensation and your sensitivity will build as you become more practiced.
These are the words that will be used.
May I be filled with loving-kindness.
May I be peaceful and calm.
May I be well and happy.
May I find strength.
May I make progress.
May I be free from suffering.
To begin find your position of comfort.
Scan through your body releasing and softening any tension you discover.
Release your breath.
Place one hand on your lower belly and one hand on your collarbone area and as you breathe in feel your hands move slightly away from each other as you allow a lengthening in your torso.
As you breathe out your hands move closer.
As you breathe in your hands move away from each other.
Count your breath in to your count and then let the air out to that count plus one or two.
Repeat this three times.
Your exhale longer than your inhale.
Dropping and releasing into your support as you breathe.
Release your hands or if you prefer place one or both hands over your heart.
May I be filled with loving-kindness.
Recall a time that you received kindness or were kind to a living being,
A person or an animal.
Picture this in your mind and feel into your body.
This kindness may have been accompanied by a hug or a pet cuddle or a spontaneous smile.
Imagine this happening now.
You may feel an opening and warmth at your heart space.
Perhaps a sense of light and glow.
Maybe a softening in your face,
A slight smile or some other sensation.
Seek for sensation in your physical body.
Feel loving-kindness in your body.
Allow it to suffuse your whole body and imagine it spilling to the space around you.
May all beings be filled with loving-kindness.
May I be peaceful and calm.
Tune into your head,
Your neck and shoulders and your jaw.
Release.
Melt.
Feel your breath moving gently to your belly.
Sigh out for longer than the in-breath.
Ask yourself,
What more can I let go of?
Imagine resting in a warm and cozy space,
Safe and at ease.
Feel into your relaxed belly.
Maybe you can feel a slowing of your heart rate.
You may like to bring to mind the image of a sleeping baby or a pet.
Peaceful and calm.
May all beings be peaceful and calm.
May I be well and happy.
Picture your whole body with all the tiny cells buzzing with sparkly light and energy,
Fizzing with vitality and wellness.
You may feel this right into the tips of your toes and into your fingers.
Imagine a spout of energy traveling through all parts of your body,
Tingly,
Alive.
Find a smile now as you bring to mind a happy moment.
Where does that feel in your body?
Be the smile or laughter in your face and heart,
Bright and light.
May all beings be well and happy.
May I find strength.
Sense into your base.
Feel yourself grounded into the earth or your support.
Stability.
Now slightly tighten all of your muscles and feel your strength.
You may wish to raise both arms above your head in a V victory shape.
Chest up,
Arms up.
Feel this body's position affect on your emotions.
Muscles hugging around your bones.
Feel into your solar plexus and imagine the heat of fire stoking your inner strength.
Let those muscles go now but feel the still resting strength.
Physical and emotional strength.
May all beings find strength.
May I make progress.
How does curiosity feel?
A sense of being confident to be a learner.
A calm in your body but active in your thoughts.
Interested,
Like a small child to whom the world is a place of interest.
No fear of getting it wrong.
How does this feel in your throat,
Your head,
Your torso?
Curiosity.
Courage.
Sometimes progress asks courage of us.
Can you recall a time where life invited you to be courageous and you were brave?
Let this memory in and feel it in your body.
Perhaps in your throat or gut.
Perhaps there's a sense of remembered relief when your task was completed.
Acknowledgement of a well-done me moment.
Proud no matter the outcome.
This is courage and progress often asks for courage.
May all beings make progress.
May I be free from suffering.
This requires acceptance and trust.
Knowing that there will be challenges but trusting that right now this is okay.
Where does trust live in you?
In your base,
Your gut,
Your heart,
Your head,
Your throat?
Trust.
It may just be a glimmer.
Does it feel warm and strong?
Acceptance.
Can you accept that a lack of acceptance creates suffering?
It may be helpful to hold your hands at your heart and imagine handing it over.
All that is difficult gathered into your hands.
Hand it from your heart and mind to a higher power.
Share the load.
Reduce your suffering.
May all beings be freed from suffering.
And once again the prayer.
May all beings be filled with loving kindness.
May all beings be peaceful and calm.
May all beings be well and happy.
May all beings find strength.
May all beings make progress.
May all beings be free from suffering.
And now a moment of gratitude to yourself for taking this time to partake in this prayer.
Not only for yourself but for others.
Thank you to you and thank you to your body.
You may wish to continue with your gratitude practice.
When you feel complete come back to your breath.
Follow that breath in and out and gently and in your own time come out of this practice and continue your day.
May you all be at peace.
Thank you.
