Meditation on loving-kindness,
Metta.
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.
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Begin with a comfortable posture.
And then reflect on your spiritual aspiration.
The reason for your meditation and the direction you're taking your mind.
Begin by breath meditation.
Bringing the awareness inward and resting it on the breath.
Experience inhalation,
Exhalation at the nostrils.
Feel the cool air coming in and the warm air passing out.
Begin to relax the body.
Let the mind settle and rest on one point.
Shift the breathing process into a low slow flow.
Breathing deeply into the diaphragm.
Slowing the breath process down.
Triggering the relaxation response.
Let go of any fears,
Doubts,
Anticipations.
Past and future.
Relax in the present moment.
And when you feel calmer and clearer and more stable,
We can transition into loving-kindness.
We will take ourselves as the object of loving-kindness.
Begin with the first stanza,
May I be well.
Mount that stanza on the inhalation and repeat several cycles.
May I be well.
May I be well.
If it helps just reflect on the frailty of your body.
How we become prone to illness and old age and death.
Wish yourself physical ease in the body and health and ongoing vitality.
May I be well.
And transition now into the second stanza.
May I be peaceful.
May I be peaceful.
And mount that on the in-breath and repeat several cycles.
May I be peaceful.
And if it helps just reflect for a moment on all the suffering you've caused yourself and others with a restless,
Unstable mind.
And just imagine how much joy and happiness you could cause yourself and others with a peaceful,
Tranquil mind.
May I be peaceful.
And now transition into the third stanza.
May I be happy.
May I be happy.
May I be happy.
And mount this on the breath and repeat several cycles.
May I be happy.
And if it helps reflect that happiness has causes.
And that happiness is caused by our connection with all living beings.
Just access the part of your mind that feels connected and joyful and happy with all living beings.
May I be happy.
And now the final stanza.
May I be free from suffering.
May I be free from suffering.
And mount this on your breath and repeat several cycles.
May I be free from suffering.
And if you like you can reflect that freedom from suffering has its causes by eliminating your attachment,
Your anger,
Your misperception.
Through mental training and opening the heart you could be free from suffering,
Completely free.
And let yourself rest now in wellness,
In peacefulness,
In happiness and in freedom.
And when you're ready we can transition into dedication.
Just reflect on any moment of love that you've been able to cultivate for yourself.
How it opens your heart and cools your mind.
And dedicate yourself to further developing this sweetness within you for your own benefit and the benefit of all living beings.
Aum.
