Hello,
My name is Sam and welcome to this Loving Kindness or Metta meditation.
Metta is a Pali word that means positive energy and kindness towards others.
It's a meditation that's free from any expectations or bindings.
Think of it as a process to enjoy and experience rather than an end goal that we are seeking.
We'll start by directing some loving kindness towards ourselves.
As Buddha said,
Unless we treat ourselves with love and compassion,
We cannot reflect the same on others.
Let's get comfortable and begin.
Choose a position to rest in that suits your body today.
One in which you can relax with a straight spine.
It's important to allow the body to rest without pain so that you may focus on the meditation.
Allow your body to settle and to feel balanced so that the weight is evenly distributed throughout your physical self,
If possible.
You might close your eyes if that feels good.
Take a deep,
Slow breath in through the nose,
Filling your belly,
And then release it slowly either through the mouth or the nose,
Whichever feels right.
And start to feel the tension begin to release from your muscles.
Let's do that again.
Take another deep breath in,
And this time,
Let it go more slowly than before.
Extending the out breath,
Allowing the body to soften and let go.
Allow your thoughts now to turn towards yourself,
The most important person of all.
Let's take some time to show ourselves some love and compassion.
I'm going to repeat a few phrases.
You can repeat them to yourself silently in your mind or say them out aloud if you prefer.
May I be well.
May I be healthy.
May I be happy.
May I be at peace.
May I be fulfilled.
May I be strong.
May I have the power to accept and forgive.
May I be safe.
May I love and appreciate others.
Allow these thoughts to linger in your mind and contemplate what those thoughts mean to you.
Just notice any feelings or emotions that arise from them.
Now,
Bring to the forefront of your mind someone that you love deeply or that holds a special place in your heart.
It could be someone past or present,
A family member,
A pet,
A very close friend.
See them in your mind clearly.
Allow yourself to connect to all the emotions you associate with this person.
Feel the love,
The happiness,
The gratitude that you have for having this person or pet in your experience.
Allow this feeling of warm connection to radiate through your heart and body.
Focus on the feelings and sensations rather than attach words or stories to the thoughts.
Now,
Put this warmth and love you're receiving from them into words.
You could think of them as thoughts or desires that you're wishing upon the other person.
For example,
You might think something like,
May you be happy and fulfilled.
May you enjoy perfect health.
May you be abundant in all areas of life.
May you experience unconditional love.
May you always feel safe.
Or you can choose other thoughts or words that have meaning for you.
Repeat these wishes at least three times,
Silently or aloud.
Take your time and savor each one,
Considering how the other person would feel receiving these wishes.
Then notice how they make you feel and their ability to open your heart.
Next,
Bring someone to mind who means a lot to you,
Someone in whose presence you can relax and be fully appreciated for who you are.
Feel this mutual connection,
The sense of goodness in the relationship,
The mutual gratitude for knowing each other.
Let's offer some wishes to this person and imagine how they react as you bestow them.
May you be happy and safe.
May you always be healthy in body and mind.
May you achieve what you want and deserve in this life.
May you always have enough.
May you always be surrounded with people who love and care for you.
Without rushing,
Repeat these wishes at least three times.
Again,
They can be aloud or silently in your mind.
Feel the intention behind the words and allow their warmth and truth to open your heart.
Next,
Bring to mind someone you've met casually,
Someone you recognize but you don't really know.
It could be somebody like the server at a restaurant,
A school teacher,
Or maybe the checkout assistant at the supermarket.
As you think of them,
Wish them well.
Repeat the same words and imagine that they receive the full benefit of them.
Their worries and stress is dissipating,
Their frustrations or pain disappearing.
Imagine that as your wishes touch them,
Their hearts and minds are at ease.
May you be happy and safe.
May you always be healthy in body and mind.
May you achieve what you want and deserve in this life.
May you always have enough.
May you always be surrounded with people who love and care for you.
Take your time and again repeat these wishes.
Let the meaning of the words permeate through to your heart.
Feel how the words open your heart more.
Now imagine someone that you don't care for.
It could be someone you know personally,
Someone you know of that has affected your experience in a negative way.
As this person appears in your imagination,
It might be difficult and feel a bit uncomfortable.
So perhaps you'd prefer instead to imagine them as a young,
Vulnerable child.
See this person as you are able to in your mind's eye without attachment or judgment.
Is it possible to include them in your good wishes too?
May you be happy and safe.
May you always be healthy in body and mind.
May you achieve what you want and deserve in this life.
May you always have enough.
May you always be surrounded with people who love and care for you.
As before,
Repeat a few times and take your time.
Allow these words to open your heart.
And finally,
Let's bring as many people and animals into our wishes as possible.
It could be any that you know personally,
Or you might just embrace as many as possible.
Whether they're well,
Unwell,
Rich,
Poor,
Healthy,
Sad,
Happy,
Old or young.
There's no need to try and see each individual.
Just have a gentle awareness of all these other beings with whom you share this world.
And then send them your good wishes with a sincere and tender heart.
May you be happy and safe.
May you always be healthy in body and mind.
May you achieve what you want and deserve in this life.
May you always have enough.
May you always be surrounded with people who love and care for you.
May you all be held in loving kindness.
Repeat this a few times and allow the energy and love in the words to warm and open your heart.
Feel the power of deep healing that this process is having for you and for the others.
Take a few moments to contemplate and enjoy these feelings.
Maintaining this sense of connection that you have to the others,
Let's slowly start to reawaken the body.
Starting with small movements in fingers and toes.
Notice that your body may wish to take a full breath in to re-energize from the inside out.
Just go with the flow and follow your body's lead.
Eventually,
Allow yourself to come back to a state of alertness and gently open your eyes.
I hope you enjoy this meditation and I wish you all the best.
