Welcome to this loving-kindness meditation.
It is rooted in the ancient Buddhist practice of cultivating loving-kindness,
Or metta,
Towards ourselves and others.
This practice helps to cultivate a deep sense of connection,
Compassion,
And well-being.
As we proceed,
Feel free to adjust your posture,
Ensure that you are comfortable,
Relaxed,
And alert.
Let's begin by finding a comfortable seated position,
Either on a cushion,
A chair,
Or on the ground.
Gently close your eyes or lower your gaze,
Allowing your body to fully relax.
Take a few slow,
Deep breaths,
Inhaling through your nose and exhaling through your mouth.
As you breathe in,
Feel the cool air filling your lungs,
And as you breathe out,
Let go of any tension or stress.
Now,
Gently bring your attention to your heart center.
Begin by offering loving-kindness to yourself,
Silently repeating these phrases in your mind.
May I be safe and protected.
May I be healthy and strong.
May I be happy and content.
May I live with ease and well-being.
Allow these phrases to resonate within you,
Feeling the warmth and care they evoke.
If you encounter any resistance or negative thoughts,
Simply acknowledge them and return to the phrases.
May I be safe and protected.
May I be healthy and strong.
May I be happy and content.
May I live with ease and well-being.
Now,
Expand your awareness to include someone you feel neutral about,
Perhaps a neighbor or a colleague,
And offer to them the same phrases,
Allowing your heart to open further.
May you be safe and protected.
May you be healthy and strong.
May you be happy and content.
May you live with ease and well-being.
May you be safe and protected.
May you be healthy and strong.
May you be happy and content.
May you live with ease and well-being.
As you send loving-kindness to this neutral person,
Notice how your circle of compassion expands,
Encompassing more and more beings.
Finally,
If you feel ready,
Bring to your mind someone you have difficulty with,
Difficulty with.
Perhaps someone who has caused you pain,
Trouble,
Or suffering.
Acknowledging any resistance or discomfort that may arise,
And gently offer them the same phrases.
May you be safe and protected.
May you be healthy and strong.
May you be happy and content.
May you live with ease and well-being.
May you be safe and protected.
May you be healthy and strong.
May you be happy and content.
May you live with ease and well-being.
Recognize the courage it takes to extend loving-kindness to someone who has hurt you,
And allow yourself to feel the powerful transformation it can bring.
And finally,
Gradually expand your loving-kindness to encompass all beings everywhere,
Without exception.
Thinking,
May all beings be safe and protected.
May all beings be healthy and strong.
May all beings be happy and content.
May all beings live with ease and well-being.
Feel the limitless love and compassion emanating from your heart,
Filling the entire universe.
Rest in this warm,
Radiant energy for as long as you so wish,
Allowing it to nourish and heal you.
And whenever you are ready,
Gently open your eyes and return to your surroundings,
Carrying the loving-kindness you've cultivated with you as you go about your day.
May you be well,
And may your heart continue to overflow with love and compassion for all beings.
Thank you.
