Hello and welcome.
Asia here and today I would like to share a practice for the heart,
Also known as a Metta practice.
So I'll invite you to find a comfortable seat.
Sitting up nice and tall,
You can even do this lying down.
Making yourself comfortable.
Maybe propping something behind the back if you're sitting up,
Won't be here for a while.
Or something under the knees if you're lying down.
I'll invite you to have an open heart.
So wherever you're at,
If hands are in the thighs or beside you,
Facing the palms up towards the sky.
I'm going to start to check in with the breath.
And just noticing where you're at in this moment.
Any physical sensations.
And then we're going to gently bring that awareness to the forehead.
Just softening all the muscles in the forehead.
And let that next exhale,
Let that softening trickle down around the sides of the eyes,
Under the eyes.
Even the little micro muscles behind the eyes soften.
Next breath,
Letting go in the cheeks.
The jaw allows some space between those top teeth and bottom teeth.
Noticing the tip of the nose.
The upper lip.
And the bottom lip.
And then we'll gently draw our awareness down into that heart space.
And just get in a sense of yourself.
Noticing where you're at.
And then with that.
Offering to yourself.
Silently repeating.
May I be happy.
May I be safe.
May I be free from suffering.
May I live my life with ease.
And shifting that awareness back to the heart space.
An invitation to visualize someone you care about.
And get a feeling for their presence.
Maybe the heart softens.
And from your heart to theirs,
Offer these wishes.
May you be happy.
May you be safe.
May you be free from suffering.
May you live a life with ease.
Dropping back into that heart.
An invitation to visualize someone you don't have strong feelings towards.
Could be a coworker.
A cashier.
Someone you often see on your commute.
And getting a sense of their presence.
From your heart to theirs offering.
May you be happy.
May you be safe.
May you be free from suffering.
May you live a life of ease.
And once again,
Back into that heart space.
Bringing.
To mind someone that has been difficult or perhaps challenging.
And getting a sense of their presence.
I'll encourage you to keep your heart open.
And from your heart to theirs.
Offer these wishes.
May you be happy.
May you be safe.
May you be free from suffering.
And may you live a life with ease.
And just noticing sensations in the body.
Letting go of the practice now.
We'll go ahead and sweep those arms up overhead if that feels comfortable.
Bring those palms together at the top.
We'll gently press them together,
Bring them down to the forehead.
For kind and peaceful thoughts.
Gently down to the lips.
For kind and peaceful words.
And then last,
Down to the heart.
Lifting the heart,
Tucking the chin.
Kind and peaceful intention.
And the light in me.
Recognizes and honors the light in you.
Thank you for joining me for this practice of Metta,
Loving kindness.
Namaste.
