Today we will practice metta meditation also known as loving-kindness meditation.
Buddha probably emphasized the most on the quality of loving kindness for a pure heart and deep spiritual practice.
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 or loving.
So please feel free to practice this meditation anytime.
This can be extremely helpful if you are feeling disconnected from yourself and others.
In this practice,
We will invoke the feeling of love and kindness.
We will direct our energy and feeling of loving-kindness towards ourselves and others using certain prayers and wishes.
I would urge you to practice this meditation with sincerity and feel the difference.
So find a comfortable place to set.
You can sit on a chair.
Yoga mat or cushion.
You Please take off your glasses if you hear them.
Now get into the posture of meditation.
With yours.
Head,
Neck.
And spine in a straight line.
Very alert.
And very relaxed.
Hands on your knees.
Or in your lab.
Chin slightly tucked in.
Pusher of dignity.
A pusher of weakfulness.
A pusher of confidence.
Now relax your body starting with your eyes your food here.
Soften your jaw.
Release.
All the tension from your face muscles.
Shoulders relaxed.
Now take a few beats.
Slow breaths.
Inhaling through your nose.
Exhaling through your mouth.
Bye!
Feel your body relaxing with each exhalation.
Now come back to your Normal breathing.
Normal.
Natural rhythm of your breath.
And feel the natural state.
Of your body.
What kind of energy do you feel in this moment.
Right.
Heavy.
Fresh.
Netharjee Now bring your attention to your Feel the natural rhythm of your breath.
Without any resistance.
Without trying to change it.
Without expecting any particular rhythm.
Quick pattern.
Watch your breath as it is.
You you you you Now bring your attention to your Heart Chakra center of your chest.
What kind of energy?
Do you feel in yourself?
Chest area.
You Pull attention to your heart chakra.
Now bring to mind somebody that brings a smile to your face.
Who you love.
Who you care about.
You Now direct your loving-kindness to Mehta.
This energy.
Towards this person repeating these phrases.
You can repeat these phases in your mind.
Remember them.
May you be safe.
May you be happy.
May you be healthy.
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy.
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy.
May you be peaceful.
Feel this loving-kindness.
Gratitude.
Towards this person in your heart.
Now let go of the image of this person.
And bring your attention towards yourself.
Will direct meta.
Loving Kindness towards ourselves.
And repeat these phases.
May I be safe.
May I be happy.
May I be healthy.
May I be peaceful.
May I be saved.
May I be happy.
May I be healthy.
May I be peaceful.
May I be safe?
May I be happy.
May I be healthy.
May I be peaceful.
Feel this loving-kindness.
Attitude.
Compassion for yourself.
Now,
Bring to mind somebody difficult.
You may have an argument with.
Might be going through a rough patch with this person.
It may be difficult to direct.
Method towards this person.
But this person might be Needing loving kindness.
I'll be going through a rough patch,
Rough ease.
Your wishes,
Your prayers.
Me melt the stiffness.
In your relationship with this person.
So bring that.
To mind this person indirectly.
Loving kindness towards him or her.
Repeating these phases.
May you be safe.
We will be happy.
May you be healthy.
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy.
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy!
May all be peaceful.
Let go of the image of this person.
Bring to mind somebody neutral.
Who you meet.
Often but don't have any particular reason.
Liking or disliking any particular relationship with he or she can be your neighbor.
Somebody that you meet often somebody in your office some shopkeeper.
And direct meta towards this person.
May you be safe.
May you be happy.
Me will be healthy.
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy!
May you be peaceful.
May you be safe.
May you be happy.
May you be healthy.
May all be peaceful.
There are so many.
Beings.
Animals,
Birds in this world.
All of us want happiness,
Peace.
Now we will direct meta Loving Kindness towards all beings.
Allowing this beautiful energy to flow from our body in all the directions outside.
May all beings be safe.
May all beings be happy.
May all beings be healthy!
May all beings be peaceful.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be peaceful.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be peaceful.
Now drop.
All the images.
And feel this loving kindness.
The sense of Gratitude.
Compassion.
For yourself and for everybody in your heart.
You Let every pore and part of your body be immersed.
This beautiful energy of loving kindness.
Feel it in your entire body.
You you connecting with this feeling of love,
Kindness.
Silence.
Peace.
Stillness.
You you Alright.
You can continue to sit in this beautiful energy as long as you want.
And whenever you want to come back,
Gently wiggle your toes,
Wiggle your fingers.
Take a deep breath.
And bring your hands in a Namaste position.
Rub them to generate heat and feel the warmth.
Love,
Kindness.
Over your closed eyes.
Gently open your eyes.
Noticing how are you feeling in this moment.
Noticing this beautiful feeling of having kindness.
Before we wrap up,
Here is the homework.
Say thank you.
To 1%.
In your life.
Who you haven't thanked for all.
Long time.
Share your feelings.
Say thank you.
Thank you so much for practicing with me.
Wishing you a very loving,
Peaceful day in kindy head.
Namaste.
