Hi,
My name is Stefan Winkle and today I'm guiding you through a Metta Meditation,
Also known as Compassion Meditation or Loving Kindness Meditation.
We'll get right into it,
So this assumes that you're familiar with the concept of Metta Meditation and would like to do such meditation guided by a voice track.
So let's start by closing our eyes and turning our attention inwards.
Gently slowing down the breath,
Arriving in this very moment.
Letting go of physical tension in the body and the busy stream of thoughts if there was any.
Let's begin with the Metta Phrases.
We'll do this in stages,
Starting by wishing loving kindness upon ourselves.
May I be safe.
May I be healthy.
May I be happy.
May I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
May I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease may I be safe may I be healthy may I be happy and may I live at ease may I be safe may I be healthy may I be happy and may I live that ease May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
May I be safe.
May I be healthy.
May I be happy.
And may I live at ease.
Now let's take a deep breath in and a gentle sigh out.
In the next stage we'll direct these wishes to someone who is close to our heart,
Someone we deeply care about.
You can replace the pronoun in the lines by their name if you want,
Or visualize their face if you don't speak this meditation out loud.
If you have someone in mind,
They'll continue with the next set of wishes.
May they be safe.
May they be healthy.
May they be happy.
May they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
Now again let's take a deep breath in and a gentle sigh out.
In the next stage we'll direct these wishes to someone toward who we feel neutral.
Someone we would recognize if we came across them but don't feel particularly strongly towards.
Maybe someone you often see on a train station in the supermarket or a colleague or a friend of a friend.
And again you can replace the pronoun in the lines by their name if you want or visualize their face if you don't speak this meditation out loud.
If you have someone in mind we'll continue with the next set of wishes.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy,
And may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be happy and may they live at ease.
Now again let's take a deep breath in and a sigh out.
In the next stage we'll direct these wishes to someone toward who we have difficult feelings.
Someone who has hurt us,
Someone we have difficulty forgiving,
Or someone who thinks negatively of us even though we don't feel we've done anything to hurt the relationship.
If this stage is particularly difficult for you,
You can always go back to wishing the love and kindness upon yourself first.
And again you can replace the pronoun in the lines by their name if you want,
Or visualize their face if you don't speak this meditation out loud.
If you have someone in mind we'll continue with the next set of wishes.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy.
And may they live at ease.
May they be safe.
May they be healthy.
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
May they be safe,
May they be healthy,
May they be happy and may they live at ease.
Now again let's take a deep breath in and sigh out.
And finally we will also direct these wishes upon all living beings.
Let's see just how much we can open and expand our hearts.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
Be healthy,
Be happy and may they live at ease.
May all beings on this planet be safe,
May they be healthy,
May they be happy and may they live at ease.
Now let's take a deep breath in and sigh out.
Thank you for joining me today in this metta meditation.
Namaste.
