Welcome,
My name is Misty Lucas and I'm an intuitive coach.
Today I'm sharing with you a meta meditation.
This is also known as a loving kindness meditation.
This is a beautiful mindfulness practice involving cultivating feelings of love kindness and compassion towards yourself and towards others.
This meta meditation can help develop a positive and open-hearted attitude towards yourself and others which creates increased feelings of well-being empathy and connection.
So let's just take a nice deep cleansing breath together inhale through the nose exhale with a sigh through the mouth finding a comfortable position for you to sit.
You can be seated in a chair with your feet on the earth seated on the earth or maybe you choose to lay back to just allowing yourself to come into your natural rhythm of breathing arriving in this present moment together notice where in the body you feel the breath.
Is it traveling deep into your lungs?
You feeling your belly rise on the inhalation fall on the exhalation noticing the tickle of the air as it comes in through your nose and the warmth in your body as you softly exhale finding your rhythm of breathing and allowing yourself to be with it throughout this meditation and taking a moment to check in with the beautiful mind has it wandered and if it has no judgment,
It's an opportunity to cultivate mindfulness and concentration each time we notice the mind wandering we strengthen our ability to recognize our experience and each time we bring the mind back in sync focusing on the breath we're strengthening our ability to focus on an object as we prepare to enter into the meditation in this moment connecting with your own deepest intentions of happiness ease and safety connecting with the natural desire you have in your head when you're ready offering yourself the following phrases may I be happy may I be healthy may I be safe may I be at ease just offering yourself these phrases silently in your head connecting with their meaning in your intention behind them.
And now allowing yourself to bring to mind a good friend a loved one a teacher a mentor or even a pet connecting with that natural desire to see this person or being happy and at ease just like you this person wants to be happy to be safe to be healthy and in an effort to cultivate this intention of kindness offering this person these few phrases of Metta.
So bringing that person into your mind's eye bringing this being into your mind's eye.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Allow yourself to send out these phrases loving kindness to that person you're holding in your mind's eye now letting go of that person from your mind and allow yourself to bring in a neutral person someone you see regularly or maybe someone you don't know very well.
Someone who works somewhere that you attend.
Maybe it's a co-worker or a neighbor and allowing yourself to recognize that although you don't know this person well.
This person wants to be happy in this moment.
You don't need to know their happiness or what it looks like but offering this person the phrases of loving kindness connecting with your intention to care about their well-being to holding that person in your mind's eye as you offer the phrases.
May you be happy.
May you be healthy.
May you be safe.
May you be at ease.
Just allowing your intention and these phrases to be sent to this neutral being this acquaintance and releasing that energy as you send that loving kindness and now bringing to mind someone who is difficult.
So it may be someone you struggle with.
It may be someone you have minor difficulties.
Maybe someone you just find that agitates or annoys you.
As we begin to set our intention of offering these phrases and recognizing we may not mean it wholeheartedly every time we offer this phrase.
But we can make this effort to send that loving kindness.
May you be happy.
May you be healthy.
May you be safe.
May you be just allowing that person in your mind's eye sending the kindness out to this person as you allow yourself to release that person bringing your hand to heart.
Coming back in noticing the sensations this meditation.
Has brought forth noticing the emotions that are present in this moment.
Allow yourself to connect to that compassion to kindness.
And when you're ready and only when you're ready gently opening the windows of your eyes.
Coming back into the space.
Thank you.
