Loving Kindness Meditation:Becoming One And Letting Go

Welcome to this beautiful Loving Kindness Meditation! The theme of this meditation is Becoming One and Letting Go. This meditation will help you feel an inner sense of love, connection and compassion for yourself, loved ones and the wider world. But it also invites you to really listen to yourself and to your own needs and to give that to yourself in this very time. Enjoy.

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Transcript

My name is Nina Grünewald and I'm going to guide you through a beautiful metta meditation today.

Now the theme of today's metta meditation is becoming one and letting go.

But let me first tell you a little bit about metta meditation.

It's also called loving kindness meditation and it's a meditation where you send good wishes to yourself and to others.

And today we will look at a loved one,

Ourselves,

Our community and the wider world.

But important is to always be kind with yourself,

Always,

Always.

So really listen to what it is that you need that will really support you,

Your body,

Your heart.

And if it is difficult for you to send kind wishes to yourself,

Just pause,

Take a deep breath,

Wait till the next prompt.

But do experiment with this way of being with yourself.

And if you struggle sending kindness into the wider world because you feel a lot of heaviness in the world and it just seems a bit daunting or difficult,

Just take it step by step.

Also here you can pause and wait,

Just sitting with the energy or experiment with sending some of those good wishes out there too.

Everything happens completely without any judgment.

So yeah,

Be really kind with yourself throughout this process.

And you can always picture the back of your heart opening and letting any sort of heavy emotions and thoughts travel through,

Through your back.

Beautiful.

So now let's get settled.

Let's get ready,

Relax and open our hearts and let's get intentional.

So I invite you to settle into a comfortable meditation position,

Finding your seat,

Leaning back,

Relaxing down with your spine upright and notice where your body is in contact with the floor or your seat.

And we're going to take three nourishing breaths in through your nose and out through your mouth.

Breathing in and exhaling,

Breathing in and letting that go.

I'm taking a last deep breath in through your nose and letting it go.

Letting your breath find its natural rhythm.

No need to force it or change anything.

Just noticing how it flows in and out.

And I never inhale arriving more in this moment here.

And I never exhale letting go of the day.

Relaxing your eyebrows,

Really smoothing out your forehead,

Relaxing your eyes,

Really let them go.

Relaxing all the little muscles around your eyes,

Letting go of your jaw,

Releasing any tensions that might have been stored here during the day.

Just letting that go now.

Let a smile come onto your lips.

A beautiful signal safety and rest for your nervous system.

Notice a smile on the inside of your lips.

Let it travel down your throat and dropping it into your heart center.

And just noticing what's going on in here today.

How you're feeling today and feeling your heart beating,

Pulsing,

Vibrating.

And now your awareness dropping into your belly.

Releasing,

Relaxing,

Letting it entirely how it wants to be.

So much tension we put here,

Restriction in this moment,

Just entirely let it be how it is.

Dropping your attention further down into your hips,

Relaxing,

Releasing,

Letting your thighs and your calves go.

Relaxing your feet,

Softening your hands.

And you may want to place a hand to where you find it soothing,

Maybe on your heart or your belly.

Perhaps you want to hold your face and just go ahead and do that right now.

Reminding yourself that this is a time that you're gifting to yourself.

What a wonderful gift of self-care,

Self-compassion and love.

And then just resting your awareness and you're breathing in and breathing out.

And now calling to mind an individual that brings you joy.

Someone that evokes deep feelings of love.

Picture them in front of you.

Maybe it's a friend,

A family member,

Someone when you think of them,

You can't help yourself but smile and joy arises and it just makes you happy.

See them in front of you now.

What a color are their eyes?

Can you see them?

Can you feel in your body what it feels like to envision this being that makes you so happy and that fills you with love?

The love that's already within you.

Just notice where in your body are you feeling that right now?

And now sending them these good wishes by repeating these phrases in your mind.

May you be filled with loving kindness.

May you be safe.

May you be well in body and mind.

May you be at ease and filled with joy.

May you be free and at peace.

Keep your attention here for a few moments and on how it feels.

You're opening the well of loving kindness in your heart.

And so where in your body can you feel this loving kindness right now?

Notice.

Let it become larger and grow like a luscious sunflower field.

Breathe into it and let it integrate into your system.

Let it circulate within your body.

Now take this light of loving kindness and picture yourself in front of your inner eye as if you were holding a mirror in front of you.

And it may feel funny but try to see your own shape and face in front of you.

Perhaps you can visualize your own eyes,

Your smile,

And now take the sensations that you've just experienced for your loved one and let them wash over you like a warm ocean wave.

Sending the same loving kindness to yourself now by repeating these good wishes inside your mind.

May I be filled with loving kindness.

May I be safe.

May I be well in body and mind.

May I be at ease and filled with joy.

May I be free and at peace.

And feel the sense of self-compassion here.

Breathing that in,

Taking that in.

And if there's any heaviness here,

Open the back of your heart and let whatever you're holding on to travel through and out through your back until only the sweet goodness is left.

And so now,

Because once we have filled our own cup,

It's time to share this love with others and let it glow out.

Take this light of loving kindness and let it ripple out to your family,

Your friends,

Your community.

And sending them these good wishes.

May you all be filled with loving kindness.

May you all be safe.

May you all be well in body and mind.

May you all be at ease and filled with joy.

May you all be free and at peace.

And now taking it even further to more people and covering each nook,

Each individual in the world,

Because each individual is so worthy of loving kindness.

And so feel how the light of your loving kindness travels around the world like a clear summer breeze blowing through a lush green meadow,

Touching every flower and every blade of grass.

Opening up the circle of love and compassion to your city,

The country that you're in,

Across the sea and across the ocean to other countries and other continents and the larger world.

And send all beings these kind wishes.

May all beings be filled with loving kindness.

May all beings be safe.

May all beings be well in body and mind.

May all beings be at ease and filled with joy.

May all beings be free and at peace.

Wishing all beings,

Including yourself,

To be safe and free from suffering.

And so notice what that feels like in your body.

Noticing that loving a person,

Anyone,

Someone that you do love or someone that you might find challenging to send kind wishes to,

It does not mean that you give them your love,

Losing any of your own love.

It is about being love yourself so deeply with so much joy that you overflow with loving kindness.

And this overflowing love gets to reach all beings because love is infinite.

Feeling that now in your body.

Now noticing what is it that you truly need in this moment.

What is a word that you really need?

Breathing into that word,

Something that's really dear to you that you get to choose.

Letting go of the phrases we've used.

Breathe into something that you really need right now and give it to yourself in this moment.

Now maybe love or courage or hope,

Whatever it is.

Breathing it in right now and again.

And then on the next exhale,

Releasing what's not serving you today.

Letting it go.

And on your inhales,

Getting in touch with what it is you really need,

Giving it to yourself.

What would be really helpful and supportive for you right now.

And releasing what doesn't serve you on the exhale because perhaps what doesn't serve you is not serving you because it's not in alignment with your core values,

With your best intentions and with how you want to be in the world.

So letting that go now.

Breathing in the word that you need right now.

Feeling it in yourselves.

And on the next exhale now,

Releasing the effort of the word that you are breathing in and releasing everything right now.

Letting it all go.

Noticing that you're still here and safe and loved.

Noticing how everything you need is here.

All the love,

All the compassion,

All the safety is within you in this moment right now.

Taking a last deep breath in and exhaling.

Letting each breath from here on,

Bringing you back to this moment.

Starting to feel the air around you.

Traveling back into this moment,

Maybe wiggling your toes and your fingers.

Maybe moving your eyes behind closed eyelids.

Perhaps rolling your head on your shoulders and slowly coming back.

Whenever you're ready,

Opening your eyes and if you have a moment,

Just briefly reflect and let it linger what you've experienced,

How you've given to yourself what you needed and how you've let go and what you have let go of.

And taking all of that energy into your day or into your evening.

May you be filled with love and kindness and I hope to see you soon.

Reviews

Many thanks for this lovely Metta mediation. It is indeed full of loving kindness for all beings. Namaste 🤓🙏🏻