Hello and welcome.
Please find a comfortable position for your body.
Allow yourself to feel supported against a wall or lying down.
Get any wiggles out of the way and settle into stillness.
From this place of stillness,
Relax your body starting at the feet,
The ankles,
The lower legs,
The upper legs,
The pelvis and the hips,
The belly and the chest,
The shoulders,
The hands,
The lower arms,
The upper arms,
The neck.
Move it around a little.
The face.
Let the tongue fall away from the roof of your mouth.
Separate the backs of your teeth.
Let the eyelids become heavy and let the eyes roll to the back of your skull.
Relax the top of the head,
The scalp and every follicle of hair.
Now bring awareness to your heart center.
Here lies your spiritual heart.
Connect to this place by breathing into it.
Breathe in love,
Breathe in love,
Breathe out love.
This love is always within you.
This love experiences love always.
Who do you experience love for?
Call forth those beings that you love.
Continue to call them forth as they fill up this space until it feels like it's going to overflow out of your own being.
Now notice,
Who was it that you first called forth?
Was it yourself or was it another being?
When we experience love,
It's easy to jump over ourselves and love another first.
But today,
You will start a practice of placing yourself as the first being who sits at the center of your spiritual heart.
This practice is called metta.
In its roots,
The practice begins with you.
It cultivates the spiritual heart with you at its center.
Without you,
Your spiritual heart cannot exist.
It cannot experience the love you have for yourself and for others.
It cannot receive the love others have for you.
So let's begin.
Allow yourself to take a deep breath in and a deep breath out.
Reconnect to your spiritual heart.
You will silently repeat each line after me,
Starting with the self and followed by the others.
May I be peaceful,
Happy,
And light in body and in body and spirit.
May she be peaceful,
Happy,
And light in body and spirit.
May he be peaceful,
Happy,
And light in body and spirit.
May they be peaceful,
Happy,
And light in body and spirit.
May I be safe and free from injury.
May she be safe and free from injury.
May he be safe and free from injury.
May they be safe and free from injury.
May I be free from anger,
Afflictions,
Afflictions,
Fear,
And anxiety.
May she be free from anger,
Afflictions,
Fear,
And anxiety.
May he be free from anger,
Afflictions,
Fear,
And anxiety.
May they be free from anger,
Afflictions,
Fear,
And anxiety.
May I learn to look at myself with the eyes of understanding and love.
May I learn to look at her with the eyes of understanding and love.
May I learn to look at him with the eyes with the eyes of understanding and love.
May I learn to look at them with the eyes of understanding and love.
May I be able to recognize and touch the seeds of joy and happiness in myself.
May I be able to recognize and touch the seeds of joy and happiness in her.
May I be able to recognize and touch the seeds of joy and happiness in him.
May I be able to recognize and touch the seeds of joy and happiness in them.
May I learn to identify and see the sources of anger,
Craving,
And delusion in myself.
May I learn to identify and see the sources of anger,
Craving,
And delusion in her.
May I learn to identify and see the sources of anger,
Craving,
Delusion in him.
May I learn to identify and see the sources of anger,
Craving,
And delusion in them.
Take a deep breath in and out.
Notice how you feel.
What is coming up for you in these final moments of meditation?
Allow yourself to be aware of them as they are.
Slowly pull your attention away from your heart cave,
Back to all areas of the body.
Wiggle out the fingers and the toes.
Take a full body stretch.
Reach the arms up and overhead.
Slowly blink your eyes open and welcome the outside world with new awareness of what it is to sit in your spiritual heart.
I wish you much happiness and peace.
Namaste.
