Good day beautiful souls.
Welcome to this guided meditation on loving kindness,
Metta,
A beautiful Buddhist meditation.
Arriving fully into the space,
Whether you are seated or laying down.
Feel your body rooted to the earth,
The surface that you are sat or laid on.
Becoming aware of how your body feels in this moment.
Now bringing awareness to your breath.
Not trying to change it in any way,
Just noticing the quality of your breath.
Now bringing attention to your thoughts.
Again,
Not judging them,
Not trying to change them,
Not pushing anything away or clinging onto anything.
Just bringing awareness to your mind and your thoughts.
And finally,
Bringing attention to your emotional body.
Are there any dominant emotions?
How do you feel today?
Can you allow whatever you find to just be there?
Without judgement,
Without labels.
Just allowing yourself to be exactly as you are in this moment.
Without judgement,
Without aversion and without clinging.
Just being witness to how you are in this moment.
We'd like you to bring to mind someone that you love.
Imagine them in front of you.
It could be a friend,
A family member,
A pet.
Someone that you have strong,
Positive,
Loving,
Compassionate feelings towards.
And really picture them in your mind.
This person just wants to be happy.
Just like you.
Smile.
And breathe into your heart space.
Feel the warmth of the love that you have for this person in your heart.
And imagine that that energy,
That loving kindness energy,
Is radiating from your heart and surrounding them in golden light.
And say the following.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
Now picture yourself in front of you.
And again,
Feeling into your heart space to generate love,
Compassion and kindness that you offered the person that you care about.
And feel it radiating out of your heart space and surrounding you in a golden light.
As you say these words to yourself.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
Sending the feelings of love and kindness from your heart space to the image of yourself in front of you.
So that it surrounds you.
Like a warm hug on the warm soft breeze on a summer's day.
Now bring to mind somebody neutral.
Somebody that you don't have strong feelings about either way.
Could be somebody you see regularly on a shop,
Public transport.
Someone within your awareness but that you have no strong feelings towards.
Bring that person in front of you now.
And breathing into your heart space.
Feel the warmth in your heart and direct it to the person in front of you.
So that they're bathed in golden light.
As you say to this person.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
Feel the love radiate from your heart to theirs.
And slowly allow them to fade from your view.
Next,
Bring to mind somebody that you have a difficult relationship with or have had a difficult relationship with.
And you get to choose the severity of the pain,
Of the hurt of the person you call up in front of you.
Wherever you feel able to manage today.
Knowing that hurt people,
Hurt people.
Bring this person in front of you.
And know that they long to be happy too.
And the only reason that they cause people pain is because of some inner turmoil.
Because they're suffering.
Because happy people don't hurt people.
And they,
Maybe more than anyone,
Need your loving kindness and compassion.
Feel the love and compassion and kindness in your heart space.
And direct it to the difficult person that you've chosen.
Who now stands in front of you.
So that they are bathed in the same golden light as everyone else.
And repeat these words.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
Notice their reaction.
Al Now imagine that you're floating,
Floating away from the planet,
Until you are in space and you can see Earth.
And imagine all of the people on the planet,
All of the animals,
All of the insects,
Everything that is alive.
And imagine a love and kindness is shining out from your heart,
In a bright golden light and encompassing all of Earth.
As you mentally send these words to the whole planet and everything that lives on it,
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
And now expanding your awareness and shining your bright golden light out to all beings across time and space.
All beings that exist,
All beings that have ever existed and all beings that are yet to exist across the whole universe.
Shining your golden light full of love and kindness and compassion.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
May you be happy.
May you be well and at peace.
May you be free from suffering.
Slowly bringing yourself back to Earth.
Back to the room that you're sat in or laid in.
Bringing your awareness back to your body and the surface you are sat or laid on.
And taking some deep breaths.
Stretching out your body and taking some small movements.
Thank you for joining me today.
It's been an honour to share this loving kindness meditation with you.
Have a beautiful day.
Namaste.
