This is Wendy.
Welcome to today's Loving-Kindness Metta Meditation.
In Loving-Kindness or Metta Meditation,
Our focus is on sending love and kindness to ourselves and others,
Wishing health,
Happiness,
And peacefulness for all sentient beings.
Now get comfortable,
Either in a seated position or laying down.
And once you're comfortable,
Gently close your eyes.
And together,
Let's take a long,
Slow,
Full breath in through your nose,
And exhale with a sigh.
Good.
Let's do that again,
Taking a nice,
Full breath in.
And then letting it go.
Good.
And now continue to just breathe normally and witness your breath.
When we witness our breath,
We simply are aware of it.
We watch our breath coming in and out.
We notice the subtle sensations in our bodies with every breath we take.
You may notice the gentle rise and fall of your chest and your belly with every breath you take.
As we place our attention on our breath,
We bring our attention inward,
Connecting with that still,
Silent place that resides within the very core of your being.
It's as if we're unplugging from the physical material world and plugging in to the internal silent place within,
That peaceful place that resides within you and is always there waiting for you to connect with it.
As we continue to observe our breath coming in and out,
We allow ourselves to relax a little bit more and a little bit more,
Allowing ourselves to drift into deeper and deeper states of peace and relaxation.
As you allow your body to continue to relax,
You may feel a little lighter,
A little lighter physically,
Mentally or emotionally.
Just allow yourself to trust and let go.
Be here now,
Observing your breath.
And now I invite you to place your attention on your heart.
In Sanskrit,
We call this energy center a chakra and this particular chakra is called the anahata.
And anahata means unstruck.
So we're connecting with a pure,
Untainted heart.
When we were born,
We came into this world untainted,
Unstruck.
Before anybody told us any different,
Before we had any other experiences to tell us that we were less than whole and perfect.
So when we connect with our spiritual heart,
We are connecting with that pure,
Whole,
Untainted aspect of our being,
That divine spark within us all.
You may choose to visualize this heart center,
This anahata as a sphere of light,
A beautiful,
Pure light.
And I invite you now to open and expand your heart.
You may choose to visualize that this sphere of light grows larger and that this sphere of light is radiating pure divine light outward in all directions,
Allowing your heart to open,
To expand,
Letting in more light and more love,
And then sharing that light and that love with the rest of the world.
So as we move into the silent portion of our meditation,
We can keep our awareness on this light,
On our beautiful heart centers.
And our mantra is like planting a seed in the center of our heart.
And when the light shines outward in all directions,
We are radiating outward the mantra,
Our seeds of intention.
With your awareness on your heart,
Begin to silently repeat the following mantra.
I am happy.
I am well.
I am peaceful.
I am happy.
I am well.
I am peaceful.
I am happy.
I am well.
I am peaceful.
I am happy.
I am well.
I am peaceful.
Continue to repeat this mantra silently over and over,
Over and over.
Even as I speak now,
Continue to silently repeat the mantra.
I am happy.
I am well.
I am peaceful.
And as you continue to silently repeat this mantra,
You may find at times you drift away.
You may drift to other thoughts or sounds or even physical sensations in your body.
Whenever that happens,
Don't resist.
Don't judge.
As soon as you realize that you have drifted away from the mantra,
Just gently come back to the mantra.
I am happy.
I am well.
I am peaceful.
So I will be silent for a few minutes,
But I'll still be with you right here,
Meditating with the mantra.
I am happy.
I am well.
I am peaceful.
I am well.
I am peaceful.
I am well.
I am peaceful.
I am well.
I am peaceful.
I am well.
I am peaceful.
I am happy.
I am well.
I am peaceful.
Continuing with your eyes closed,
You can release the mantra.
Once again placing your awareness on your open heart.
Placing your awareness on the beautiful divine light that resides within you.
And now we can move into our next mantra.
May all beings be happy.
May all beings be well.
May all beings be peaceful.
May all beings be happy.
May all beings be well.
May all beings be peaceful.
Continue to repeat the mantra silently over and over,
Just as before.
May all beings be happy.
May all beings be well.
May all beings be peaceful.
Continue to repeat it gently,
Easily,
Over and over.
And whenever you find that you've drifted away from the mantra,
Just gently come back to it.
May all beings be happy.
May all beings be well.
May all beings be peaceful.
So let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
Let us begin.
May all beings be happy.
May all beings be well.
May all beings be peaceful.
Continuing with your eyes closed,
You can release the mantra.
And now once again,
Placing your awareness on your heart.
Your beautiful heart of light and love.
The beautiful divine light within you.
Pure,
Whole and perfect.
And now we'll move into our final mantra.
While keeping your awareness on your heart,
We will plant these seeds of intention.
Silently repeat.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
Continue to silently repeat this mantra over and over.
And whenever you find that you drift away,
Just gently come back to it.
As you continue to repeat it,
It may change and that's okay.
Just continue to repeat it gently.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
May my thoughts,
Words and actions contribute in some way to the happiness of others.
You can release the mantra.
Continue to rest your attention on your heart with your eyes closed.
And now I invite you to send love,
To send light to others.
Imagine sending beams of light from your heart to others.
You can send this love,
This light to those people in your world that you love.
You can send this love and this light to your acquaintances.
You can send this love and light to people that you like.
You can also send this love and light to anyone that you have a grievance with.
You can send this love and light to anyone,
Anywhere,
Known or unknown.
To all sentient beings.
To the plant kingdom.
To the entire animal kingdom.
To the minerals.
To the fish.
The waters.
The birds.
The sky.
The stars.
The earth herself.
Our beloved Gaia.
Send your love and your light wherever and to whomever you choose.
Wishing happiness,
Health and peacefulness to all sentient beings,
To all life.
And now it is time to close our meditation,
Our loving kindness metameditation.
And I invite you to join me in sounding the mantra OM out loud one time.
Taking a nice breath in.
Ommmmmmmmm.
And then gently open your eyes.
I hope you've enjoyed today's loving kindness metameditation.
And I look forward to connecting with you again soon.
Namaste.
