Namaste and a very warm welcome to this Metta practice.
Metta means loving kindness.
So in today's practice,
We will generate some loving energy from our heart and we will send it out to the universe to existence.
My name is Sakib and I am your guide for today's practice.
So let's begin right away.
You can allow yourself to get into a comfortable posture.
It's a good idea to have your back straight but relaxed.
To check if your back is straight,
You can check if the crown of your head and the base of your spine are in alignment.
But do make sure that you are as relaxed as you can be.
Also for this practice,
You can place your hand on your heart and the center of your chest.
This helps to activate the heart center.
Let's begin with the breath.
Allow yourself to observe the breath as you breathe in and out.
And as you do so,
Channel your breath through your heart center,
Through the center of your chest.
With each breath,
Feel the love building up in your heart.
Visualize that there is a beautiful golden white light which is now surrounding your heart.
This golden light represents the love,
The metta,
The energy that you will send out to others.
Keep breathing in and out of your heart center.
Now visualize and feel that you are sending out this love,
This golden white light to others.
Visualize that there are beams of this white light emanating from your heart and reaching out to others.
Starting with people who are close to you,
Your family,
Your pets,
Friends,
Relatives,
Co-workers,
Neighbors.
A network of love is forming with your heart as the center.
And now send this loving energy and spread out this network to all the people living in your area,
In your province,
To all the animals,
Insects,
Plants,
Flowers,
Trees.
And now send out that loving energy and expand this network to the entire continent you live on.
To all beings living on the continent,
To all nature.
Sending out that metta and expanding that network of love to the entire planet,
To all beings living on planet earth.
A huge global network of love has formed with your heart as the center.
And expanding this network to the cosmos,
To other planets,
Other stars,
Star systems,
And all beings living in the cosmos,
In other galaxies.
And then expanding this network of love to other dimensions and to all beings living in those dimensions.
Your love has now expanded to infinity,
To all existence.
Feel that oneness with entire existence.
We all are one.
There is no separation.
You have now become infinite love.
Feel that love inside you and all around you.
And then gradually in your own time,
You can bring your awareness back to the presence of your body in your surroundings.
You can wiggle your toes,
Move your fingers.
And then in your own time,
Slowly you can come out of the practice and you can open your eyes.
Thank you so much for sharing this love and I want to tell you that I love you.
Have a great day ahead.
Namaste.
