Loving-Kindness

Loving-kindness (metta) is an ancient practice of sending compassion to self and others. Sitting in this meditation for a period of time can cultivate feelings of gratitude, acceptance, and joy within yourself.

Transcript

Loving kindness meditation.

A loving kindness meditation is an ancient practice to visualize spreading the love and forgiveness that the world desperately needs.

By igniting loving kindness within yourself you can easily send the message to others through your personal energy.

In this meditation we will create an unconditional love that will help you to release negative feelings against others that are holding you back.

Sit comfortably.

Shut your eyes.

Relax into your body.

Breathe into your body.

Become familiar with your body.

How does your body feel?

Do you feel connected to the earth?

As you begin to breathe notice your heart center.

Is there any tension surrounding it?

Are your shoulders curled in to protect it?

Breathe in and out.

Expand your shoulder span and open your heart.

On your next breath place a hand over your heart.

Say I love you.

Notice the light beginning to grow inside your heart.

This light is pure and represents divine love that is available within every human being here on earth.

This light expands and grows your heart.

Bring someone into this meditation whether it is someone who has wronged or harmed you or someone who wronged the world.

It could be someone you love,

A family member,

A friend,

Or your community.

Sometimes it may even be yourself.

Notice your reaction to their presence and simply allow them to be with you.

Breathe into any feelings that may come up.

Despite their presence your light continues to thrive in your heart.

On your next inhale share that light with that person.

Send the best of you to their own heart.

Inhale.

Exhale.

Inhale.

I choose to spread light.

I choose to sustain this light.

Continue that cycle of breath sharing your light with that person.

The light growing with each breath.

May all beings be safe.

May all beings be loved.

May all beings love.

May we melt the edges around our hearts.

May we be one.

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