Welcome.
You may find a comfortable seat or lying down position so that you can settle in for this guided meditation practice.
Metta means loving-kindness and is a quality of compassionate awareness that can be cultivated toward oneself,
Others,
And all beings.
Today,
We will practice it with actions that support each quality,
Sending ourselves feelings of safety,
Protection,
Health,
Happiness,
Ease,
And freedom.
Knowing that all of these wishes are the most potent when we honor and experience them with an inward awareness before wishing them outward.
So to begin,
Let's take a few deep,
Easy cleansing breaths,
Finding your inhalation,
Pouring deep into the low belly and pelvic region,
And then allowing your breath to empty all the way out through your nose or your mouth.
And again,
Pouring a deep breath deep into your belly and allowing it to empty out slowly and steadily.
And again,
Breathing in and breathing out.
Breathing in,
Wishing,
May I be safe.
Breathing out,
Sensing the support of the floor beneath you.
Breathing in,
Feeling safe in the space your body is resting in right now.
Feeling safe in the room or outdoor space you have chosen.
Noticing where the light is coming from,
Where the exits are,
And just sensing what exists above and below you.
And moving forward,
Wishing yourself,
May I be protected.
Imagining a soft,
Glowing white light surrounding your body.
Sensing this protective energy as a shield or thicket of roses that helps to keep out any unwanted energy that is not yours.
Negativity,
Complaining,
Regret,
And letting in those things that we do wish to experience and connect with.
Radiance,
Light,
Peace.
And moving forward,
Now wishing yourself,
May I be healthy.
Imagining the sensation of all of your organ systems working in harmony with one another throughout your body.
All of your cells alive,
Full of life force energy,
Prana.
Sensing your inner power and strength.
And moving forward,
To wish yourself,
May I be happy.
Sensing in to the feeling of lightheartedness,
Feeling uplifted energy move through your chest.
Move in a compassionate way,
Move up into the corners of your mouth.
Bringing a sense of joy into this moment,
As if you've just had a good laugh with a good friend.
And moving along,
To wish yourself,
May I be at ease.
Sensing a softness in your muscles,
Especially around your jaws,
Your neck,
Your throat,
And your shoulders.
And as if you've carried a heavy weight up the stairs,
And now can gently place it down,
Let it go.
Feeling lighter,
Feeling a sense of calm.
Moving along,
To wish yourself,
May I be free.
Sensing the quality of freedom,
Non-judgment,
Bringing your mind into a place where it's not tethered to any one specific thought,
But free to move into a state of stillness.
To reconnect with the sense of oneness.
That exists within the universal spirit.
As we bring in all of these qualities,
Integrating them fully for ourselves,
We may bring them forward into the world to be shared,
Wishing may all beings be safe.
May all beings be protected.
May all beings be healthy.
May all beings be happy.
May all beings be at ease.
May all beings be free.
May all beings be free.
With another deep breath in,
And slow breath out,
You may invite your hands together,
Resting over the heart space,
Honoring your highest self with a bow.
I honor the light in you that is the same as the light in me.
With gratitude,
Namaste.
