Namaste and welcome to Dandelion Doorways.
I am Kristen Simons and I will be guiding you on this Metta Meditation.
Metta is a Pali word which means loving kindness.
It is an action or state of being.
We will use this practice today to send loving kindness to ourselves and others.
Now please find a quiet place to lie down or sit upright,
Mindful of posture.
Now I invite you to close your eyes and notice your body.
Can you make yourself just 10% more comfortable?
Take a long slow deep breath in through your nose.
Feel the air spiral down into your lungs,
Noticing your belly rise.
Now gently exhale through your mouth,
Long slow breath,
Expelling any stale air trapped in your lungs.
Let's do that again a few more times.
Long slow deep breath in and release all the air in your lungs.
And again.
Now I would invite you to move your awareness to your heart.
We will do this meditation from our heart center allowing for expansion and compassion.
We will first bring the awareness of loving kindness to ourselves as we must learn to love and have compassion for ourselves before we can help heal others.
You may either repeat the mantra aloud or say them silently to yourself.
Let's begin.
Take a cleansing breath into your heart space and release.
Now either repeat aloud or silently.
May I be happy.
May I be healthy.
May I be free of suffering.
May I live in peace.
May my life be blessed with ease.
Now take a deep breath into your heart center and feel the energy of compassion bloom.
Now gently call to mind someone who you feel unconditional love for,
Perhaps a child,
Parent,
Spouse or even a beloved pet.
Take a deep breath into your heart center and say,
May you be happy.
May you be healthy.
May you be free of suffering.
May you live in peace.
May your life be blessed with ease.
Breathe into your heart center and take note of how our body,
Heart and mind respond to this beautiful unconditional love.
Now we will gently bring to mind someone with whom we have a difficult relationship with.
See them clearly in your mind.
Now gently move this vision to your heart,
Which is already full of loving kindness.
Hold this person in your heart and say,
May you be happy.
May you be healthy.
May you be free of suffering.
May you live in peace.
May your life be blessed with ease.
Take a long,
Slow,
Deep breath in and hold for a moment.
Hold this person in your heart and feel the breath of loving kindness fill them with peace.
Now release your breath with a sigh,
Sending your breath with loving compassion to this difficult relationship.
Now take another breath into your heart.
Feel it gently wash away any pain or dis-ease this person may have caused you.
Breathe out the attachment to the past hurts.
Know that the meta you send this being not only helps them heal,
But heals your heart as well.
For we are all on this path together.
We are all aspects of the universe experiencing itself.
One more time,
Breathe into your heart space and repeat.
May I be happy.
May I be healthy.
May I be free of suffering.
May I live in peace.
May my life be blessed with ease.
Take a deep cleansing breath in and release.
We begin to deepen our breath and allow for gentle movements to flow into fingers and toes.
Slowly bring your awareness back to your body and your space.
You may stay here as long as you'd like.
Thank you for meditating with me today.
And remember,
There is no I without you.
We are all one.
I am grateful to have met you on the path.
Namaste.
