Good morning,
Good afternoon,
Good evening,
Wherever the day may be for you at the moment.
From my heart to yours,
Thank you for joining me in this Metta meditation.
Thank you for sharing some loving kindness with others and with yourself.
Give yourself a comfortable position,
Whether that's sitting,
Laying down,
Kneeling,
However you feel most comfortable to sit for this process.
Place both hands on your heart space.
Close your eyes quietly and gently.
Take a deep breath in through the nose,
Out through the mouth.
Repeat this three times.
In through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
In through the nose,
Out through the mouth.
Begin to focus on the heart space beneath your hands.
Start to feel the beat of your heart.
Boom,
Boom.
Listen and feel your heart beating and expanding with love as your breath slows.
We're going to repeat the Metta meditation four times.
Firstly,
It will be somebody that you love.
Secondly,
It will be a stranger.
Thirdly,
Someone who you find perhaps difficult.
And fourth,
The loving kindness towards yourself.
Open your mind or aloud if you feel comfortable to repeat after me.
Thinking of someone you love.
May they be happy.
May they be healthy.
May they be free of suffering.
May they live in peace.
May their life be blessed with ease.
Now thinking of a stranger,
It could be somebody you've seen in the street or somebody at the shops,
But someone you don't know very well or at all.
Thinking and repeating out loud or in your mind,
May they be happy.
May they be healthy.
May they be free of suffering.
May they live in peace.
May their life be blessed with ease.
Now think of somebody who is perhaps difficult or you are uncomfortable to be around.
We're going to repeat the Metta meditation and send some loving kindness to them.
May they be happy.
May they be healthy.
May they be free of suffering.
May they live in peace.
May their life be blessed with ease.
Take a deep breath in through the nose and out through the mouth.
Let go of any feelings that may have arisen through the last three rounds of the Metta meditation and now I want you to think of yourself and speak this Metta meditation to you.
May I be happy.
May I be healthy.
May I be free of suffering.
May I live in peace.
May my life be blessed with ease.
Take a deep breath in through the nose and out through the mouth and again in through the nose and out through the mouth.
Sending love from my heart to yours.
Bring a smile to your mouth and a smile to your heart.
Open your eyes quietly and gently.
Thank you for joining me on this Metta meditation.
Sending you love.
Namaste.
