Welcome to your Metta Loving Kindness Meditation.
This meditation gives you an opportunity to cultivate social connection and compassion towards all living beings.
This meditation is accompanied by a series of phrases that you will repeat out loud.
Begin with loving kindness towards oneself,
Then towards someone you love unconditionally,
Then towards a neutral person,
And finally towards those with whom you may be experiencing great challenges.
With each phrase envision that person while remaining present.
To begin,
Arrive in a comfortable seated position.
Spine straight,
Shoulders relaxed,
Chin parallel to the floor.
Firmly plant your feet,
Grounding you to the earth.
Soften your gaze,
Soften your mind,
Soften your heart.
Allow yourself to completely relax by taking a breath in.
Center your attention in your heart space.
Begin by envisioning loving kindness towards yourself.
Now silently repeat these phrases after me,
Allowing enough space and silence between the phrases.
May all beings be free.
May all beings be peaceful.
May all beings be happy.
May all beings awaken to the light of their true nature.
May all beings be free.
Now envision sending loving kindness to someone you love unconditionally.
May all beings be free.
May all beings be peaceful.
May all beings be happy.
May all beings awaken to the light of their true nature.
May all beings be free.
Now envision sending loving kindness to a neutral person whom you neither like or dislike.
May all beings be free.
May all beings be peaceful.
May all beings be happy.
May all beings awaken to the light of their true nature.
May all beings be free.
Now envision sending loving kindness to someone that you feel negativity towards.
May all beings be free.
May all beings be peaceful.
May all beings be happy.
May all beings awaken to the light of their true nature.
May all beings be free.
See if you can take time,
A minute or two,
To simply sit with the effects of this meditation.
Simply with peace and stillness in your heart,
Your mind,
And your body.
The guided portion of this loving kindness meditation is now complete.
