Welcome.
My name is Janie Clark with Bama Metta and I am so happy you are here.
This is my favorite meditation.
It is what gave my business its name.
It's the meditation and the practice that helped me move through some really difficult and challenging emotions.
Before I begin,
I ask you to get yourself into a comfortable position in a place where you won't be disturbed.
You can lay down or sit down in a comfortable chair or cushion.
Just keep breathing in and out,
Filling up your belly,
Breathing all of that out.
This is a guided meditation where I will be repeating some mantras.
You can say them out loud in the space you're in or just in your mind.
We'll begin with sending love to ourselves,
Move on to a loved one,
A neutral person,
A challenging individual,
And then the whole world.
Let's take a deep breath in.
Let it out.
May I be safe from all forms of danger and harm.
May I have peace and well-being.
May I have mental and physical happiness.
May I be safe from all forms of danger and harm.
May I have peace and well-being.
May I have physical and mental happiness.
May I be safe from all forms of danger and harm.
May I have peace and well-being.
May I have mental and physical happiness.
May I be safe from all forms of danger and harm.
May I have peace and well-being.
May I have mental and physical happiness.
May I be safe from all forms of danger and harm.
May I have peace and well-being.
May I have mental and physical happiness.
Take a deep inhale.
Let it out.
Think of a loved one in your life.
You might have some minor fights with this individual,
But you absolutely adore,
Unconditionally love this person.
Bring their face to your mind.
Repeat after me.
May my loved one be safe from all forms of danger and harm.
May my loved one have peace and well-being.
May my loved one have mental and physical happiness.
May my loved one be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May my loved one be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May my loved one be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May my loved one be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
Now take a deep inhale and let it out.
Bring forth someone who is just neutral.
Maybe this is someone new that you've recently met.
It could be your mailman.
Maybe your bank teller.
Your next-door neighbor,
To bring this person to your mind.
Repeat after me.
May this neutral person be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this neutral person be safe from all forms of danger and harm.
May they have peace and well-being.
May this neutral person have mental and physical happiness.
May this neutral person be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this neutral person be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this neutral person be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
Take a deep inhale.
Let it out.
Now bring forth a challenging individual.
This is someone who you have an unhealthy and possibly toxic relationship with.
This is a brand new practice to you.
This is a good opportunity to also just bring forth yourself.
Sometimes we can be our own worst critic,
The most challenging person in our life.
Whoever you choose,
Bring forth to your mind and repeat after me.
May this challenging individual be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this challenging individual be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this challenging individual be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May the challenging individual be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
May this challenging individual be safe from all forms of danger and harm.
May they have peace and well-being.
May they have mental and physical happiness.
Take a deep inhale and let it out.
If you feel comfortable,
Raise your arms in a way that it's like you're giving the whole world a hug,
Like you're holding a big ball in your arms.
May the whole world be safe from all forms of danger and harm.
May the whole world have peace and well-being.
May the whole world have mental and physical happiness.
May the whole world be safe from all forms of danger and harm.
May the whole world have peace and well-being.
May the whole world have mental and physical happiness.
May the whole world be safe from all forms of danger and harm.
May the whole world have peace and well-being.
May the whole world have mental and physical happiness.
May the whole world be safe from all forms of danger and harm.
May the whole world have peace and well-being.
May the whole world have mental and physical happiness.
May the whole world be safe from all forms of danger and harm.
May the whole world have peace and well-being.
May the whole world have mental and physical happiness.
Take a deep inhale.
Let it out.
Another deep inhale for laying up your belly.
And exhale.
And one more.
The deepest inhale you'll take today.
Let it all the way out.
Right now you can either begin to wiggle your toes or your fingers.
Or you can stay in this space and bask in this unconditional love,
Meta,
Loving kindness,
Just stay here and allow the recording to end.
Thank you so much for joining me.
