Today's practice is called loving kindness meditation or metta.
Traditionally this is a Buddhist compassion practice.
You don't have to be a Buddhist to try it.
Anyone can benefit.
So why practice compassion and opening your heart?
When we're ruminating on our own pain and suffering,
We're only thinking about ourselves.
Thinking about ourselves only causes us more pain.
The Buddhists believe that all suffering comes from putting ourselves first or thinking about ourselves too much.
This thinking leads us to believe that we're separate from others,
Then it traps us in the belief that there's not enough of the good stuff to go around.
In truth we are all connected and anything in this life that provides lasting happiness is available in great abundance.
Most especially love.
We benefit when we open up our hearts and act more compassionately towards others.
By shifting the focus on self to a focus on others,
We realize that we are connected to all others.
By practicing giving rather than receiving,
We recognize that we already have abundance within us.
So let's begin.
Find a comfortable seat,
Cross-legged on your shins or in a chair with a straight back.
Spine is tall like a tree.
Eyes softly close.
Attention slowly shifts inward to the flow of your breath.
Watch the breath flow in and out of you for a few breaths.
Notice how the belly rises as you breathe in and falls as you breathe out.
Notice the touch of air inside of your nose as you breathe,
The coolness of the inhalation and the warmth of the exhalation.
Gently shift your attention to your heart center.
Start to imagine a soft glowing light at the center of your heart.
This is your abundant source of love.
Feel the warmth radiate outward into your whole body,
Down your arms and all the way to your toes.
With your attention still on your heart,
Begin to silently extend loving kindness to yourself first by repeating these four phrases.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
Slowly shift your awareness to a close friend or loved one and extend loving kindness to them by repeating these four thoughts silently with them in your heart.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
Now bring into your awareness someone you have a strained connection with or you find it difficult and see if you can extend some loving kindness to them with the following phrases.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
May you be happy.
May you be safe.
May you be healthy.
May YOU be at peace.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
Continue to spread this feeling of love and compassion even further into your community and to all beings around the world.
Bring them into your awareness first and silently repeat these four phrases.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
Now begin to picture your friends,
Family members,
And loved ones having received those thoughts.
Imagine how their eyes light up and their smiles are full of joy.
Notice how it feels in your own body to see your loved ones so happy.
Pausing for a moment to notice the effects of your practice.
Notice if anything else has shifted for you physically,
Mentally,
Emotionally,
Or energetically.
Then join me by drawing your hands together at heart center.
Bow your head down towards your heart.
Thank yourself for taking the time and the patience today to practice and thank you all for sharing your practice with me.
Namaste.
