Hi beautiful people.
So this meditation is love and kindness meditation and it's my version of it.
So if you are in a place when you're not going to be disturbed,
You can sit on a chair or cross-legged on the floor on the cushion.
If you wish you can do this lying down.
You can close your eyes or gaze down.
I'm recording this in nature.
So you're going to hear all sorts of nature sounds,
Birds,
There's a woodpecker here.
Just accept the experience,
Let it flow.
Take a deep breath with me.
Breathing in,
Breathe out and exhale.
And again breathing in and exhale letting go.
And one more time breathing in and exhale and let go.
So this Metta love and kindness meditation we're going to start with someone easy.
We're going to use four phrases.
May you be safe,
May you be healthy,
May you be happy,
May you live with ease.
And we're going to apply those sentences to different people,
Animals,
Whatever,
Whoever you choose to focus on.
And of course we can apply it to ourselves too.
And we're going to finish it with kind of directing it to all beings on this earth.
Okay choose a person you want to focus on.
Easy person.
It could be a member of family,
A pet if you like.
And let's start.
Have the person in mind.
You can have their name in mind as well.
And focus on each of these statements.
Absorbing it and embodying it.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Repeat this in your mind's eye for the particular chosen person or animal you're directing it to.
An easy person.
Let's move to ourselves.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Repeat it in your mind's eye for yourself.
Each sentence at a time.
Focusing on each statement at a time.
Happy,
Healthy,
Safe,
Live with ease.
Let's choose a neutral person now.
Could be your neighbor,
Could be a person you see in a supermarket,
Could be a postman.
And direct the statements towards this person.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Happy,
Healthy,
Safe,
Live with ease.
Let's choose another person.
Someone you look up to.
Could be a mentor,
Someone you admire,
Someone who inspires you,
Gives you good advice,
Good to be around.
Let's direct the statements towards this person.
Bring this person to your mind.
May you be happy,
May you be healthy,
May you be safe,
May you live with peace.
Be happy,
Be healthy,
Be safe,
Live with ease.
Let's move to the next person.
This person might be difficult to get on with.
It could be a colleague,
Could be a friend,
Could be somebody triggering you.
Let's try to send this kindness to the person in your mind's eye.
Bring them up.
May you be happy,
May you be healthy,
May you be safe,
May you live with peace.
Some people report this is difficult to do.
If you're finding this difficult to do,
Then switch it back to yourself.
Send the healing words to yourself.
May I be happy,
May I be healthy,
May I be safe,
May I live with peace,
With ease.
Maybe you are the one who needs this healing most.
Send it to yourself.
Repeat it in your mind's eye.
Happy,
Healthy,
Safe,
Live with ease.
If you wish you can place your hand on your heart to reassure yourself that you've got your back.
You're worthy and loved.
May I be happy,
May I be healthy,
May I be safe,
May I live with ease.
Let's move to all beings on this planet.
Above,
Below,
Around,
Beneath.
May we all be happy,
May we all be healthy,
May all beings be safe,
May all beings live with ease.
May all beings be happy,
May all beings be healthy,
May all beings be safe,
May all beings live with ease.
Happy,
Healthy,
Safe,
Live with ease.
When you're ready,
Come back into the present moment.
If your eyes are closed,
Open them.
Take a deep breath in and exhale and another breath in and exhale.
Breathing in and exhale.
Thank yourself for taking the time to meditate with me.
You're doing something good for yourself and the world around you.
Have a beautiful day.
Namaste.
