Welcome to a 15-minute metta meditation practice.
Metta is a Pali word that translates to English as benevolence,
Loving-kindness,
And friendliness.
When we practice metta meditation,
We aim to cultivate compassion,
Both for the people around us and for ourselves.
To get started,
Find a comfortable seat.
Let your shoulders stack over your hips.
Your spine should be nice and tall and then gently close your eyes.
You can rest your palms on your thighs if that's comfortable or in your lap.
Start to relax into the cadence of your breath.
Allow the steadiness of your inhale and your exhale.
Begin to steady and settle your mind.
Let the length of each breath in match the length of each breath out.
And continue with this easy breath throughout the meditation.
Begin to remember and open yourself to your basic goodness.
Think about times that you've been generous or kind.
And remember that you have a natural and sweet desire to be happy and to not suffer.
And if you have trouble thinking of yourself in this way,
Try looking at yourself from the eyes of someone who loves you.
Or from the eyes of a pet who adores you unconditionally.
Perhaps imagine yourself as a young child,
Maybe three or four years old,
Sitting in front of you right now.
How would you feel toward that child,
Toward that version of yourself?
Once you feel open to this goodness and this kindness.
Repeat these mantras to yourself in your own mind.
May I be happy.
May I be saved.
May I be free from suffering.
May I be at ease.
Once again,
Repeating these mantras with kindness to yourself and your mind.
May I be happy.
May I be safe.
May I be free from suffering.
May I be at ease.
Now start to expand and open your loving energy by thinking of one person who is very dear to you.
Someone in your life who has always been supportive for you.
Take a moment to appreciate this person.
Once you have this person in your mind and in your heart,
Silently offer up to them.
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
Once again with this dear person in your mind,
Repeating the mantras.
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
Take a moment now to reconnect with your breath.
Smooth and steady inhales and exhales.
Now bring to mind a person who is neutral to you.
Someone who you don't know but that you've seen before.
Perhaps a neighbor or a grocery cashier.
And with this person in mind.
Repeat the mantra.
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
If possible now,
Move on to thinking about someone with whom you have a difficult relationship.
Someone who you do not have compassion for.
Or someone you don't like.
Try to release the negative feelings that you have for this person by remembering that they like you,
Have a basic goodness and a desire to be happy.
And now use the compassion that you've cultivated to extend the words of loving kindness to this person.
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
Once again,
May you be happy.
May you be safe.
May you be free from suffering.
May you be at ease.
Now allow your awareness to expand to all beings on earth.
All humans,
People that you love,
People that you've never met.
And with a deep understanding that we are all here striving to be free from suffering.
Share with all beings.
May all beings be happy.
May all beings be safe.
May all beings be free from suffering.
May all beings be at ease.
May all beings be happy.
May all beings be safe.
May all beings be free from suffering.
May all beings be at ease.
And now you can release the mantra.
Let go of the people and the words and the thoughts.
And take these next few moments to enjoy this compassionate energy.
And then come back to extending love and kindness to yourself.
May I be happy.
May I be safe.
May I be free from suffering.
May I be at ease.
Notice if there is any difference in your breath or any feeling in your heart after practicing this meditation.
Perhaps a feeling of openness.
That feeling of relief.
Know that you can come back to metta meditation at any time and you can always practice for longer or for a shorter amount of time if you don't have a full 15 minutes.
Thank you for practicing.
Namaste.
