Welcome to your 20 minute Metta meditation.
Settle into a comfortable seat or lie down.
Noticing your breath as you make yourself comfortable.
Observing if there's a shift in the speed of your breath or the speed of your heartbeat.
And just allowing your body,
Your breath and your heart to settle.
This meditation will help you cultivate a sense of Metta,
Loving kindness.
A love that is unconditional and inclusive.
Taking a deep breath in,
Feeling your body lift and then relaxing as you breathe out.
Letting this slow deep breath relax any parts of your body that are holding on or tense.
Checking that your jaw is relaxed,
The muscles of your face and across your forehead.
Letting this slow deep breath relax any parts of your body that are holding on or tense.
Let's start by giving form to your sense of loving kindness.
You might like to imagine it as a cloud or a light.
You can assign it a colour.
And for a moment just hold that cloud or light in your mind and notice any sensations or feelings Bring to mind an image of yourself.
Wrap yourself in loving kindness.
So see yourself held in your coloured cloud or light and think to yourself,
May I be happy,
May I be safe,
May I be well.
Just bring to mind the image of someone or something that you love.
It might be a family member,
A friend,
A colleague or even a pet.
Wrap them in your loving kindness and think to yourself,
May he or she be happy,
May he or she be safe,
May he or she be well.
Next,
Bring to mind the image of someone by whom you feel a little bit challenged.
Maybe somebody that you've had a disagreement with or that you don't get along with.
Hold the picture of that person in your mind.
Wrap that person in your loving kindness and think to yourself,
May he or she be happy,
May he or she be safe,
May he or she be well.
Next,
Bring to mind all three of those people.
Your self,
Your loved one,
Your family,
Your loved one and the person by whom you feel challenged.
Wrap all three of you in your cloud or light of loving kindness and think to yourself,
May we be happy,
May we be safe,
May we be well.
Next,
Extend your loving kindness cloud or light out to your community.
Out further to cover your country.
Out further to cover your continent.
And then out even further to cover the world.
See the world wrapped in your loving kindness.
Is it a cloud or is it light?
Does it have a colour?
And think to yourself,
May all beings everywhere be happy,
Safe and well.
It is not a cloud.
It is not a light.
It is not a cloud.
It is not a cloud.
It is not You You You You You You You You You You You You Slowly starting to open your eyes and as you do Keep this awareness of the present moment as you connect with what you can see Slowly and slowly when you're ready start to move out of your meditation
