Hello,
It's Rebecca and welcome to today's meditation.
Today we're going to explore Metta Meditation.
Metta comes to us from the ancient Indian language of Pali.
It translates as loving kindness,
Benevolence,
And active goodwill.
Metta Meditation is an active form of meditation where we receive and send love and kindness out into the universe.
In a world where there is so much pain and suffering,
So much violence and wrongdoing,
We all need to cultivate love and kindness so that we can raise the vibration of love in the universe.
Find a comfortable place to sit or lie down.
Remember,
Comfort is key here.
The more comfortable you are when you meditate,
The more likely you are to return to meditate.
Let's start with some deep breathing.
Take a long,
Slow,
Deep breath in and slowly let that go.
Again,
Take another long,
Slow,
Deep breath in and slowly let that go.
Remember the slower you go,
The longer the breath.
Take another long,
Slow,
Deep breath in.
Feel it going into your nostrils all the way down deep into the belly and slowly let that go.
If you haven't already closed your eyes,
Let them slowly float closed.
Now let's take your focus to your heart.
Feel the breath of love and life coming in and out of your heart.
If you like,
You can place your hand or two fingers on your heart.
As you breathe in and out,
Feel the love of the universe fill your heart,
Bringing peace and calming.
Take a slow,
Deep breath in and let the loving kindness,
That sweet metta,
Fill your heart.
And with the out breath,
Radiate it out into the universe.
You will spend a few moments here just breathing into our hearts that loving,
Unconditional love from the universe.
Breathing in love and out love.
Now I'd like you to think of all your loved ones,
All those people you care about in your life.
On the inhale breath,
Breathe in the powerful,
Unconditional love of the universe.
And on the exhale,
Send out that love to your loved ones.
Breathing in and breathing out,
Sending all that love out into the universe.
Think of your friends.
Breathe in love and breathe out sending unconditional love to your friends.
Breathing in love and out love to all your friends.
Next,
Think of your acquaintances,
Those people you only know from brief encounters.
Breathe in love and breathe out sending unconditional love out to them.
Breathe in love and breathe out sending love to them.
Now think of someone who you may have a grievance with,
Someone that may have wronged you somehow.
Breathe in love and send out unconditional love to that person.
Breathe in love and send out love.
Take a long,
Slow,
Deep breath in of love and breathe out sending that unconditional love to all those in the universe that are suffering.
Breathe in love and send out love.
Next,
Let's send unconditional love out to all those people in the universe that you have never met.
Breathe in love and send out love.
Breathe in love and send out love.
Then breathe in all the unconditional love of the universe and breathe out sending that unconditional love to every corner of the galaxy.
Breathe in love and send out love.
Breathe in unconditional love of the universe from every corner of the galaxy into your own heart.
And breathe out the gratitude of unconditional love.
Sit here for a few minutes,
Breathing in and out with the gratitude of unconditional love.
Breathing in love and out love.
Lastly,
Breathe in unconditional love and breathe out unconditional love to all those in this collective knowing that you are loved and supported.
Breathe in love and hand out love.
Sit here for a few moments and just feel the love pouring into your heart.
When you are ready,
You can open your eyes continuing to feel the love of the universe surrounding you.
Thank you for joining me.
Namaste.
