Hello friends,
My name is Morgan at Splendid.
Yoga.
Let's do a meta meditation to build your compassion muscle.
Sit comfortably,
I mean really comfortably.
Move around as though you were sitting on the beach and the sand was shifting around to make a perfect throne for your seat.
Get that comfortable so sitting takes no effort.
Feel the texture of the ground underneath you.
As you become heavier on top of your support,
Feel the levity of your spirit as it rises up to meet your stillness.
Take a deep breath.
So the concept of meta is loving kindness and we start by extending loving kindness to ourselves.
So internally or out loud you can say,
May I be healthy?
May I be filled with joy?
May I be at peace?
And really feel it,
Those wishes for yourself,
I want to be healthy.
I want to be filled with joy.
I want to be at peace.
May I be healthy?
May I be filled with joy?
May I be at peace?
Now that feeling of meta,
Let's extend it out to someone you're grateful for,
Someone who's helped you,
Just the first person who comes to mind.
It could be someone who let you cut in in traffic or someone who loaned you money when you needed it or someone who gave you a hug when you needed it.
Let's give them your meta,
Your loving kindness,
This person that you're thankful for.
May you be healthy.
May you be filled with joy.
May you be at peace.
Let that feeling simmer,
The gratitude of someone who's helped you with the meta that you wish for them.
Let's extend that meta to someone you feel neutral about.
So this is someone you neither like nor dislike.
Maybe someone you see like a neighbor who you may not at but have never really had a conversation with,
Don't really have any thoughts about them one way or the other,
Haven't had any emotional experience with them.
This neutral person,
Extend your meta to them.
May you be healthy.
May you be filled with joy.
May you be at peace.
Now let someone you're having a difficult time with rise to the surface without getting into the storyline of why it's hard.
And we'll extend your meta to this person who's doing the best they can,
Who's sorry it's hurting you.
This person whose higher self is wishing you meta.
Let's wish their higher self meta and their human self.
May you be healthy.
May you be filled with joy.
May you be at peace.
All right.
And here's the real power in the meta meditation.
We'll send your meta,
Your loving kindness,
Your compassion,
Your desire to relieve the suffering in the world.
We're going to send that out to all energy universally,
Not just the human experience,
All the energy that's ever been,
That ever will be.
May you be healthy.
May we all be healthy.
May you be filled with joy.
May we all be filled with joy.
May you be at peace.
May we all be at peace.
Place your right palm on your sternum,
Your heart center,
Your Anahata chakra.
And the color is bright green,
Verdant.
Breathe into Anahata chakra as though every inhale was making that green energy grow a little brighter,
A little stronger.
And every exhale was sending that energy of loving kindness,
Of strength,
Of joy,
Of peace out into the world.
Quite literally exhaling meta,
Inhaling meta,
Exhaling meta,
Inhaling,
Exhaling,
Inhaling,
Inhaling,
Exhaling.
You will sit in silence with that meta percolating all around you for about a minute.
Very very quiet,
A very quiet.
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