Welcome to tonight's meditation.
This is a Metta meditation,
Love and Kindness.
I invite you to take three deep breaths into your heart space.
Holding it at the top.
Then release.
Take another deep breath.
Then release.
One more deep breath,
Biggest one,
And hold it at the top.
And then let it go.
Come into your natural breath.
Now,
I invite you to relax your face.
Relax your jaw.
Drop your tongue.
And relax your shoulders.
Begin to just relax your whole body.
Your whole body.
Now,
Focus on your heart center.
Breathe into your heart center.
Feel how your heartbeat gently rocks you back and forth.
Now,
I invite you to put a little smile on your face.
Now,
Put a little smile just on the corners of your eyes,
Just lifting them up ever so gently.
Now,
Breathe into that smile.
And imagine a smile right over your heart.
Begin to breathe love and kindness energy into your heart space.
Feel it gently rock your body.
Your whole body.
Now,
Begin to imagine a green liquid ball right in the center of your chest.
This green ball of metta energy is like a beautiful green emerald glowing from the center of your heart.
As you breathe into this emerald,
Imagine this metta green energy flowing through your whole body.
As you inhale,
You fill your heart with this green energy,
This metta.
When you exhale,
It moves through your whole entire body,
All the way to the end of your toes,
Into your fingers.
As this light begins to glow,
Radiating out of your heart,
This beautiful green light filling your whole chest.
Coming up to your shoulders,
Flowing into your arms,
Up into your forearms,
All the way down into your hands.
And then breathe it up into your head,
This green energy flowing over your face,
The back of your head,
And all the way back down your head,
Down your back,
All the way down to your pelvis.
It begins to fill your pelvis area.
This green energy just flows into your legs.
This beautiful green steam slowly moving down your calves,
Your feet,
And all the way down to the tip of your little pinky toe.
Now sit and just feel your whole body filled with this metta energy,
The loving kindness you have for yourself.
Feel what it feels like to just sit with yourself.
Return to that smile.
Now we're going to silently speak to ourselves.
Say to yourself,
I am at peace.
I am happy.
I am loved.
I am at peace.
I am happy.
I am loved.
Now think of a person,
A loved one or an animal that you hold dear to your heart.
Hold that person or animal in your mind's eye.
Just picture them.
Now take that beautiful green energy inside you into exhale out of your mouth,
Breathing it into that person.
Imagine it flowing out of you into this being.
See this being filled with the green metta energy as it covers their body.
And then speak to them.
Say to this person,
May you have peace.
May you be happy.
May you be loved.
Now,
As you see them sitting there,
Filled with this beautiful green steam,
Radiating love and kindness.
You begin to hear them speak to you.
Say,
May you have peace.
May you be happy.
May you be loved.
Now breathing into your heart center,
That green emerald crystal of metta inside you.
You begin to feel all the steamy green energy flow back into your heart center,
Filling it,
Percolating inside you.
You begin to feel this liquid green ball inside your heart center.
Then put that smile back on your face,
That love.
Remember that smile right over your heart.
Give a deep breath into that heart center.
One more big deep breath right into your heart.
Feeling yourself with love and kindness.
And exhale it.
Do you begin to see your whole body filling with that green energy?
And when you feel your whole body full,
All of this love and kindness you have for yourself,
For others,
For people,
For plants,
For animals,
All this love and energy that fills our world,
That's living inside of you,
This green emerald,
This ball of liquid love.
When you feel that,
I invite you to slowly open your eyes,
Bringing that metta energy back into this world with you.
I love you.
Thank you so much for meditating with me this evening.
