Metta - Loving Kindness To The Whole World
by Nikki Roda
Experience the heart opening of a Metta, guided Loving Kindness Meditation. Through this meditation we'll be expanding our hearts to call forth warm, loving feelings towards ourselves, loved ones, and on to the whole world. Join us for a little Heart Chakra opening today! Music: Magic Scout Cottages by Kevin MacLeod (CC License)
Transcript
Welcome.
Thank you for joining me today in this 25-minute guided meditation for loving-kindness,
Where we'll be opening and expanding our hearts to let feelings of loving-kindness for ourselves and others fill us up,
By softening and opening into our heart chakras.
Maybe you've been feeling stuck in a relationship,
Or just noticed that you've been holding on to some resentments,
Or possibly just find that you've been less than kind to yourself and others.
Today's meditation is intended to help you gradually find your way back to love and connection in a soft and gentle way,
By generating a positive flow of energy within you,
And then radiating it out to the world.
To begin,
Find a comfortable resting position,
Either in a chair or on the floor.
Find a position in which you can be completely at ease during the meditation.
Ensure that your spine is nice and long,
And that you feel yourself comfortably rooted into the ground.
If at any point during the meditation you feel you need to adjust your position,
Feel free to make yourself more comfortable.
Once you've found your restful posture,
Let your legs and hips relax.
Let your arms relax at your sides,
And close your eyes.
Take three long,
Deep breaths,
Filling your chest and belly,
And then exhaling with a sigh.
With each breath,
With each inhale and exhale,
Give yourself permission to find further relaxation,
Further stillness in the posture,
And further ease.
Keep your focus on your steady,
Even,
And relaxed breathing.
Just for a moment,
Enjoy how everything right now is peaceful.
You are still.
You are quiet.
And even if there are noises in your environment,
You can be quiet within.
Right now there's nothing to do.
Nowhere to go.
You are being here right now,
In this moment.
Bring your hands to your heart.
Feel the subtle rise and fall of your chest with your breathing as you feel into your heart center.
Nothing to force,
But gently begin to soften into your heart.
Where attention goes,
Prana and life force flows.
So take these next few breaths to draw your attention,
Draw your prana and life force into your chest and heart center,
Encouraging your heart to open and gently soften.
Feel free to keep your hands on your heart or release your arms down to your side in a relaxed manner.
To begin generating those warm,
Loving feelings,
Bring to mind someone that you're close to,
A person who loves you very much.
It could be someone from the past or the present,
Someone still in your life or someone who's past.
Imagine that person standing in front of you,
Sending you their love.
They're sending you blessings for your health,
Well-being and happiness.
They are excited to watch you grow and to see you thrive.
Bask in the warm glow of their loving and radiating presence.
Now call to mind another person who cherishes you deeply.
Imagine that person is also standing in front of you,
Sending you wishes for your wellness,
For your health and happiness.
Feel the kindness and warmth coming to you from that person.
Take this moment to savor the compassion and love that's coming your way.
Now imagine that you're surrounded by all the people who love you and have loved you.
Picture all of your friends and loved ones smiling as they've gathered around you.
They're standing before you,
Collectively,
Sending you wishes for your happiness,
Well-being and health.
Drinking the warm and loving wishes coming at you from all sides.
You are filled and overflowing with warmth and love.
Take a mindful deep breath in.
Allow yourself to soak up all of that love that you've been so privileged to receive.
What better way to thank and appreciate those who love you than by now sharing that same love with yourself.
Imagine you were standing before yourself.
Look deeply into your own eyes and heart and repeat the following phrases to yourself silently.
May I be happy.
May I be healthy.
May I be loved.
May I be free from suffering.
May I be at peace.
May I be happy.
May I be healthy.
May I be loved.
May I be free from suffering.
May I be at peace.
May I be happy.
May I be healthy.
May I be loved.
May I be free from suffering.
May I be at peace.
Feel free to add any additional well wishes,
Prayers or intentions you would like to share with yourself at this time.
Now bring to mind the person we began our meditation with,
The one with whom you share a deep loving connection.
Just like you,
This person would also desire to receive loving well wishes for their well being and happiness.
Holding this person in your awareness,
Repeat the following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Feel free to add any additional well wishes,
Prayers or intentions you would like to share with this person.
Next recall that second person who was sharing their love with you in honor of your heartfelt connection.
Let's also send some loving wishes for their well being and happiness.
Holding that person in your awareness.
Repeat the following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Feel free to add any additional well wishes,
Prayers or intentions you would like to share with this person.
Call to mind one more person that you love.
Maybe a relative or a friend.
Invite them into your awareness so that you may share with them as well blessings for a healthy and happy life.
Holding this person in your awareness.
Repeat the following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Feel free to add any additional well wishes,
Prayers or intentions you would like to share with this person at this time.
Now call to mind a neutral person,
Maybe an acquaintance,
Someone you don't have strong feelings towards,
But would like to share these prayers and well wishes for a happy and healthy life.
Bring this person to mind and repeat the following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Feel free to add any additional well wishes,
Prayers or intentions you would like to share with this person.
Now we'll move on to a person that maybe you're struggling with.
Imagine whom you feel resentful towards or feel that the relationship is stuck or in an impasse.
Bring this person to mind.
Envision them standing before you.
Imagine you are looking into their eyes with the same intention and heartfulness you shared with the person you deeply cared for.
Repeat the following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Holding on to those loving feelings,
Feel free to add any additional well wishes,
Prayers,
Or intentions you'd like to share with this person.
And finally,
Let's send these prayers and well wishes of loving kindness out even further.
Imagine yourself rising up from your body.
Witness yourself rising higher and higher.
You can see your home.
You can see your neighborhood.
You can see your city.
Your district.
Your country.
And finally,
You can see the whole blue marble of the globe.
You see the whole world,
Small and vulnerable,
In the icy,
Cold,
Dark backdrop of our solar system.
Holding the whole world,
All of the people of the earth,
All of the animals,
And Mother Earth herself in your awareness.
And following phrases to them silently.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
May you be happy.
May you be healthy.
May you be loved.
May you be free from suffering.
May you be at peace.
Feel free to add any additional well wishes,
Prayers,
Or intentions you would like to share with the whole world at this time.
Return your attention to your breath.
Keep your awareness on your steady inhales and exhales.
With your eyes still closed,
Slowly begin to reawaken your body,
Bringing small,
Gentle movements to your fingers and your toes.
Give yourself a full body stretch.
If you are resting on the ground,
Keeping your eyes closed,
Slowly return to a comfortable seated position,
Taking your time.
There's no need to rush.
When you've returned to your comfortable seat,
Place your hands in your lap and return your attention to your breath,
Your strong and steady breathing.
And taking one last deep breath,
Slowly open your eyes.
Welcome back.
I hope you've enjoyed today's loving kindness meditation.
May you be able to hold on to these feelings of warmth and open heartedness throughout the rest of your day.
Should you feel the need to tap into the sensation at any other time,
I invite you to return to this meditation whenever you wish.
Namaste.
Namaste.
Namaste.
