Welcome to your metta or loving kindness meditation practice.
This is really a practice of letting go of assumptions or preconceptions of ourselves and arriving in the present to get this bigger and more truthful picture of all that we are.
In this practice we choose phrases that we silently repeat over and over.
And these phrases act as a channel to flow our attention on a new path.
They act as a channel to flow our hearts energy.
The phrases that we will be using today are May I be safe?
May I be happy?
May I be healthy?
And may I live with ease?
To begin the practice find your way to a seated position in a chair or on the ground or on a cushion.
And if possible allow your eyes to close.
Bringing your attention to yourself and silently direct these phrases to yourself.
May I be safe?
May I be happy?
May I be healthy?
May I live with ease?
May I be safe?
May I be happy?
May I be healthy?
May I live with ease?
May I be safe?
May I be happy?
May I be healthy?
May I live with ease?
Continue repeating these phrases silently to yourself.
May I be safe?
May I be safe?
Mere all your attention behind one phrase at a time as you really make this offering to yourself.
May I be safe?
May I be happy?
May I be healthy?
May I live with ease?
May I be safe?
Let any reactions that you might have,
Emotional reactions to these phrases wash through you as you steady your attention on one phrase at a time.
You may feel,
I don't deserve this.
You may feel,
I wish I had this sooner.
You may feel a little agitation.
Let whatever comes up just wash over you again.
Return your energy to those phrases.
May I be happy?
May I be safe?
May I be healthy?
May I live with ease?
May I be safe?
May I be safe?
If you get bored or disconnected,
That's a good time to sharpen your awareness on yourself,
The recipient of the loving kindness.
May I be safe?
May I be happy?
May I be healthy?
May I live with ease?
If your attention wanders,
Don't worry.
Again,
With kindness to yourself,
Just return to the phrases.
May I be safe?
May I be safe?
And slowly release the meditation technique.
Let your eyes open.
