My name is Monica and this is Metta Meditation.
Let's begin by taking a comfortable seat and building structure in our body to remain alert.
Ground down through your sits bones,
Lift the lower abdomen in and up and your ribcage back and down and softly bring the shoulder blades closer together,
Lifting your heart naturally.
Let the elbows rest under your shoulders,
The palms on your lap or cradling each other in front of you.
Close the eyes and bring the gaze down to the nose or between your eyebrows.
Inhaling for four,
Three,
Two,
One.
Exhaling for four,
Three,
Two,
One.
Inhale and exhale.
Breathing in through the nose,
Breathing out through the nose.
Bringing into our mind's eyes someone we cherish and feel grateful for in our lives.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May they be happy,
May they be healthy,
May they feel loved.
May they walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy.
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be healthy,
May I be happy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
May I walk through this earth with ease.
May I be happy,
May I be healthy,
May I feel loved.
♪
