Welcome to this Metta Loving Kindness Meditation.
The practice of loving kindness meditation originates in Buddhism,
Whereby one recognizes the common needs of all living beings to be loved,
Accepted,
Healthy and happy.
The underpinning principle of love and unity of consciousness is common to every spiritual path and can be practiced by those of all religions and none.
Allow your heart to open and expand as you take part in this ancient practice.
Now pause.
Breathe in.
Hold the breath.
Exhale.
Let's begin.
Come to a comfortable seated position and bring your attention to your breath.
There is no need to change or manipulate the breath.
Notice it and allow it to be as it is.
Breathing gently in and out of your nose,
Notice the air entering your body and leaving your body.
The rhythm of the breath,
Which continues day and night,
Whether we choose to notice it or not.
Take a moment to be grateful for your breath.
Breathing slowly in and out of the nose.
Breathing gently in and out of the nose.
Bring your attention to your body.
Feel the surface you are sitting or lying on.
Feel the touch of your clothes against your skin.
The air on your face.
Allow it to notice any sensations in your body.
This may be tingling,
Discomfort,
Even pain.
Or you may feel nothing at all.
Just breathe and notice what arises.
Take a moment now to be grateful for your body.
Bring your attention now to your heart.
You may wish to place one or both hands on your heart.
Or you may already be able to feel your heartbeat,
Either in your chest or in another area of your body.
Notice how your heart keeps beating day and night,
Whether you choose to notice it or not.
Take a moment to offer gratitude to your heart as you sit in stillness.
Now we will introduce the loving kindness mantra or prayer.
May I be happy.
May I be healthy.
May I be at peace.
Repeat these words silently to yourself as you sit in stillness.
You do not need to think deeply about these words or what they mean for you right now.
Nor do you need to hold on to any particular need or outcome which may arise from repeating these words.
Just allow the words to be what they are.
Repeat them silently in your mind.
May I be happy.
May I be healthy.
May I be at peace.
If at any time you notice that your thoughts have wandered off,
Simply return to the words.
May I be happy.
Expanding your awareness now,
Bring to mind a loved one.
It may be a partner or child,
A friend or even a pet.
Picture them in your mind and allow whatever feelings you have towards them to arise naturally.
Now in your mind,
Offer them these words.
May you be happy.
May you be healthy.
May you be at peace.
As before,
You do not need to cling to any particular feeling or outcome.
Just allow the words to be as they are and offer them to your loved one in a spirit of loving kindness.
May you be happy.
May you be healthy.
May you be at peace.
May I be happy.
May I be at peace.
May I be at peace.
Now expand your awareness to encompass all living beings.
Human beings,
The animal kingdom,
The plant kingdom and the earth itself.
With the same spirit of loving kindness,
Recognizing that all living beings desire and deserve love and kindness,
Simply offer the words.
May we be happy.
May we be healthy.
May we be at peace.
Stay with the words.
And if at any time you notice your thoughts wandering off,
Simply return to the words again.
May we be happy.
May we be healthy.
May we be at peace.
Stay with the words.
And if at any time you notice your thoughts wandering off,
Simply return to the words.
May we be happy.
May we be at peace.
Now,
Bring one or both hands to your heart to seal in this loving kindness and bring it forward into your day.
Repeat to yourself one more time,
May I be happy,
May I be healthy,
May I be at peace.
Now take a deep breath,
Exhale and step back into your day.
Let's take a deep breath,
Exhale and step back into your day.
