Namaste,
My name is Raman.
Today we will practice metta meditation also called loving kindness meditation.
This meditation puts us in touch with compassion,
Gratitude,
Kindness and love inside us for ourselves and for all beings.
The warmth of love and kindness emerges out of mindfulness,
Awareness and silence within us.
There cannot be a bad time to feel loved and loving.
So feel free to practice this meditation anytime.
This can be extremely helpful if you're feeling disconnected from yourself and others.
So find a comfortable and undisturbed place to sit in.
You can sit on a chair or cross-legged.
If you are sitting on a chair,
Keep your feet comfortably rested on the ground.
Close your eyes if you have not closed them already.
Sit with your back comfortably straight.
Alert yet relaxed.
Head,
Neck and spine in a straight line.
Relax your forehead.
Relax your eyes.
Relax your jaw.
Drop your shoulders.
And relax your complete body.
Hands on your knees or in your lap.
Now glance through your body and observe different sensations in different parts of your body.
Feel the natural state of your body.
Do you feel any tension or stuck energy in any of your body parts?
Now take a few deep,
Slow and conscious breaths.
Inhaling through your nose and exhaling through your mouth.
Deep,
Slow and conscious breaths.
Inhaling through your nose and exhaling through your mouth.
Feel your body relaxing and all your tension melting away with each exhalation.
Now bring your attention to your breath.
Feeling the natural state of your breath.
Be with your breath,
Enjoying its natural rhythm.
Breath coming in.
Breath going out.
Breath coming in.
Breath going out.
Natural rhythm of the breath.
Now bring your attention to the center of your chest at your heart chakra,
Heart center.
What kind of feelings and sensations are you experiencing in your heart?
Heavy,
Light,
Pleasant,
Unpleasant.
Now direct your breath to your heart chakra.
Full attention on your heart chakra.
Breathing into your heart.
Breathing out from your heart.
Now bring to mind somebody you love,
You care about,
Who brings a smile to your face,
Who brings in a feeling of love.
And repeat these phrases silently in your mind.
Feeling the spirit of love.
And kindness in your heart.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
Allow and feel the loving kindness,
Compassion and gratitude in your heart for this person.
Now let go of the image of this loved one and connect inward with yourself.
Direct the loving kindness to yourself.
Allow yourself to feel the love and kindness.
Allow yourself to feel love and kindness building up in your heart while silently repeating these phrases.
May I be safe.
May I be healthy.
May I be happy.
May I be peaceful.
May I be safe.
May I be healthy.
May I be happy.
May I be peaceful.
May I be safe.
May I be healthy.
May I be happy.
May I be peaceful.
May I be happy.
Feel the compassion and kindness for yourself in your heart.
It's okay if you find it difficult to feel kindness for yourself.
Keep on directing the energy of loving kindness towards yourself.
Now bring somebody neutral to your mind.
Somebody that you often meet but don't have any positive or negative feelings towards.
Direct your loving kindness to this person as you repeat these phrases in your mind.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
Keep extending this feeling of kindness and compassion towards this person.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
Keep extending this feeling of kindness and compassion towards this person.
Next,
You bring to mind some difficult person.
Somebody with whom you have arguments with.
With whom you have been facing some challenges.
And direct your loving kindness to this person.
Perhaps he or she needs your wishes.
Perhaps he or she is struggling with a difficult situation.
And your compassion may help him or her get out of it.
And also help the tension,
Stiffness within you melt away.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful.
Keep directing your loving kindness,
Your compassion towards this person.
Finally,
Expand your loving kindness towards all human beings,
Animals and plants.
Send the energy of loving kindness in all directions from your heart as you repeat these words.
These phrases.
May all beings be safe.
May all beings be healthy.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
May all beings be healthy.
May all beings be happy.
May all beings be peaceful.
May all beings be safe.
May all beings be healthy.
May all beings be happy.
May all beings be peaceful.
Now let go of phrases and feel the energy of love,
Compassion and kindness in your entire being.
Relax with this energy and tune into this stillness,
Space,
Silence and love within you for a few minutes.
Feel the warmth in your heart.
Feel the kindness in your heart for yourself and all other beings.
Feel the peace in your heart.
You can practice metta whenever you find anybody or yourself in a difficult situation.
It immediately connects us to our inner love and peace.
Metta is the best gift that you can give to somebody and to yourself in difficult situations.
Now if you want to come back,
Gently wriggle your toes,
Give your body a good stretch.
Bring your palms together in a namaste posture and rub them to generate heat,
Generate energy and feel the warmth and softness of your palms,
Of your closed eyes over your entire face.
And gently open your eyes with the feeling of gratitude,
Compassion,
Kindness and love within you.
Wishing you peace,
Love and kindness.
Thank you so much for practicing with me.
Namaste.
