Meta meditation.
Meta also known as love in a non romantic sense is what our Sanskrit term is.
So with this meta meditation our intention is to send good wishes to ourself,
To others and even to people or others or things that we don't particularly like or perhaps dislike.
We first begin for ourself and this affirmation goes like this.
May I be well and happy.
May I live in peace and at ease.
May I let go of all that no longer serves me.
And now for others close to your heart,
Someone you love or deeply care for.
Visualise this person now as clearly as possible.
The colour of the hair,
Their posture,
The colour of their eyes,
The shape of their body.
May you be well and happy.
May you live in peace and at ease.
May you let go of all that no longer serves you.
Now find someone else that comes straight to mind.
Someone with less sentience to you.
Someone perhaps a co-worker,
A neighbour,
Anyone that pops straight to mind that you have mutual feelings for.
Visualise them clearly.
May you be well and happy.
May you live in peace and at ease.
May you let go of all that no longer serves you.
Notice any feelings that arise.
And next I want you to think of someone,
It could be a person,
An animal or a thing.
Whatever it is,
Perhaps you don't like it or them.
And I try not to use the word hate but perhaps dislike or strongly dislike even.
So perhaps someone or something has come to mind that you dislike.
Maybe they have mutual feelings or no feelings.
Visualise them clearly and how they make you feel right now.
Perhaps these feelings aren't mutual and they just stem from you.
Or maybe it stems from something else.
Whatever it is,
Notice the emotions that arise.
Take a deep breath in and let it go.
Feel the shoulders soften,
Feel the whole body then soften.
We're going to affirm these words and affirmations to this person or this thing that you have in mind.
May you be well and happy.
May you live in peace and at ease.
May you let go of all that no longer serves you.
Really feel those words.
I'm going to repeat this one.
Sometimes saying it the first time doesn't really feel like it's coming from the heart.
So for this second time for this person or thing that you strongly or perhaps just slightly dislike.
Breathe in through the heart and breathe out love that is there deep down.
As I say these words I want you to feel into them.
May you be well and happy.
May you live in peace and at ease.
May you let go of all that no longer serves you.
I repeat may you be well and happy.
Perhaps that was slightly hard for you.
Maybe it was okay.
I'd love for you to repeat this affirmation as often as you need to.
Whether it's loving kindness for yourself,
Someone close to your heart,
Maybe a mutual friend.
Maybe these people that you have in mind will change.
It doesn't always have to be the same person,
It doesn't have to be a husband or wife,
It doesn't have to be a family member or even a best friend.
Use your intuition to choose who you want to think of and visualize.
Thank you so much for joining me for this metta loving kindness meditation.
Namaste.
