Welcome to this loving kindness meta meditation.
Loving kindness meditation is from the Buddhist tradition and is sometimes called meta meditation.
It is a great way to cultivate our propensity for kindness.
It involves mentally sending goodwill,
Kindness and warmth towards others by silently repeating a series of mantras.
What's important to remember is that we already have loving kindness in our hearts.
This meta meditation practice waters the seeds that we already have.
Begin to come into a comfortable seat,
Making any shifts and adjustments,
Making sure you are very comfortable,
Sitting tall in the spine,
Crown lifting skyward,
Heavy in our seat,
Releasing any clenching or gripping in the lower half of the body.
Take three deep breaths,
Inhale deeply,
Filling the lungs,
Noticing vitality,
Nourishment,
Rushing in through the body.
And as you exhale,
Feel a release of inertia,
Stuckness,
Lethargy.
Breathing in deeply,
Filling up,
And on our long exhale,
Feel tensions dissolve,
Clearing and cleansing the field of the body and mind.
Take one more,
And then simply allow the body and the breath to settle.
Stay close to the rise and fall of the natural breath,
The lungs filling and emptying.
As your body is gently breathing,
Try to release any concerns or preoccupations,
Or what you need to do next.
After this practice,
It will all be there.
Resolve to drop into this rise and fall of the breath within.
But the sensations of your body breathing be an anchor to this present moment.
Filling your cup,
Guide the awareness to your heart center.
And for a few moments,
Feel or imagine the breath moving through the center of your chest in the area of your heart.
Whatever's arriving in the heart here and revealing itself to you.
Simply allow the breath to nourish whatever may be here today.
There may be a stuck feeling.
There may be tenderness,
Openness,
Spaciousness,
Each day different,
None the same.
Simply allow the breath to nourish and support whatever's here today in your heart.
Metta is first practiced toward oneself.
Since we often have difficulty loving others without first loving ourselves.
As we sit quietly,
Mentally repeat or say aloud,
Slowly and steadily the following phrase.
You may also wish to have your hands in prayer position in Anjali Mudra.
Possibly placing one hand or both hands at your heart or hands in the lap.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Repeat this one more time to yourself.
Bring the awareness back to the heart center and disconnect to the sensations of breath here within this space.
Notice how you feel without judging or condemning.
Simply notice sensations.
Next we will offer loving kindness to someone who has been kind to us.
This person we can hold an image of them in our hearts.
Someone who has taught us,
Supported us and inspired us in some way.
And repeat the following phrase,
Holding an image of this person in your heart space.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And one more time and now offering loving kindness or metta to all beings everywhere.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
And now all beings.
May all beings be happy.
May all beings 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.
May all beings be happy.
May all beings 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.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
And one more time,
Simply connect to the sensations at the heart center.
Simply notice the sensations here at the heart,
Whatever they are.
Greet them.
Take these to be signs that your heart is softening,
Revealing what is held there.
Conjoin the palms together in front of the heart.
Anjali Mudra,
Anjali Mudra,
Bowing the head.
Namaste.
