Welcome friends.
Metta or loving kindness meditation is a buddhist teaching that is over 2,
500 years old.
This practice increases our kindness and love towards ourselves and others.
Scientific studies have found that metta increases our sense of social connection,
Increases positive emotions,
And reduces pain and stress.
As little as seven minutes a day builds our compassionate response to others.
Metta meditation consists of four phrases that are repeated inwardly and silently.
The wording may differ from teacher to teacher but the intention remains consistent,
Promoting thoughts of health,
Happiness,
And well-being for yourself and others.
The phrases are traditionally offered in rounds starting with yourself and then gradually expanding out towards others and the world.
Today we'll use the following phrases.
May I be safe and healthy because everyone deserves these basic human rights.
May I be present so not living in the past and not worrying about the future.
May I ride the waves of my life because everyone's life has ups and downs.
And finally may I live in peace no matter what surrounds me.
Especially important with all of the chaos in the world today in social media and maybe in your workplace or sometimes even in a family setting.
So let's begin by finding a comfortable seat.
Allow your hands to rest gently in your lap or on your knees.
If it feels safe for you gently close your eyes or lower your gaze.
Take a deep breath in and slowly exhale out.
Begin to notice the natural rhythm of your breath.
No need to change it just become aware.
Allow your breath to gently lengthen.
As it does notice your body and your mind begin to relax as you come into stillness.
Now bring to mind something or someone that opens your heart.
Perhaps a moment of pure joy or awe.
Maybe it was the view from a mountaintop or standing at the edge of the Grand Canyon.
Maybe it was seeing your child or a partner for the first time.
Or maybe it was a pet curling up beside you when you most needed comfort.
Let yourself feel what that moment offered.
Love,
Warmth,
Safety,
Connection or wonder.
Hold that image gently in your heart.
And from this space of loving awareness let's begin the practice of Metta,
Loving-kindness.
We begin with ourselves.
Silently repeat these words.
May I be safe and healthy.
May I be present.
May I ride the waves of my life.
May I live in peace no matter what surrounds me.
May I be safe and healthy.
May I be present.
May I ride the waves of my life.
May I live in peace.
No matter what surrounds me.
May I be safe and healthy.
May I be present.
May I ride the waves of my life.
May I live in peace.
No matter what surrounds me.
Now bring to mind someone you love.
Someone who brings you joy.
Perhaps a partner,
A friend or a pet.
Visualize them in your mind's eye and offer them the same wishes.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
Now bring to mind someone who may be facing challenges right now.
Someone you care about who may be struggling or having health issues.
Offer these same phrases with gentle compassion.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you be safe and healthy.
May you be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
Now extend your awareness to your friends and family.
All those connected to your life.
Picture them together as a group.
And silently offer,
May you all be safe and healthy.
May you all be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you all be safe and healthy.
May you all be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
May you all be safe and healthy.
May you all be present.
May you ride the waves of your life.
May you live in peace no matter what surrounds you.
Now imagine your neighbors,
Your companions,
Your community,
Your town,
Your state,
Your country.
All of us living different lives with different stories,
Yet all seeking peace.
May we be safe and healthy.
May we be present.
May we ride the waves of our lives.
May we live in peace no matter what surrounds us.
May we be safe and healthy.
May we be present.
May we ride the waves of our lives.
May we live in peace no matter what surrounds us.
May we be safe and healthy.
May we be present.
May we ride the waves of our lives.
May we live in peace no matter what surrounds us.
And now expanding even further.
Hold the entire world and all of us.
All the beings in it,
In your awareness,
And especially those in war-torn countries.
May everyone be safe and healthy.
May everyone be present.
May everyone ride the waves of their lives.
May everyone live in peace no matter what surrounds them.
May everyone be safe and healthy.
May everyone be present.
May everyone ride the waves of their lives.
May everyone live in peace no matter what surrounds them.
May everyone be safe and healthy.
May everyone be present.
May everyone ride the waves of their lives.
May everyone live in peace no matter what surrounds them.
Take a deep breath in.
Take a deep breath out.
Notice what it feels like to reflect upon these phrases.
When you're ready,
Gently open your eyes.
Carry this love and compassion with you throughout your day.
Namaste.
Namaste.
