Today I want to share a meta meditation,
Also known as a loving kindness meditation.
To begin,
Find a comfortable space and sit up nice and tall.
Close your eyes and lower your gaze.
Without force or pressure,
Become aware of your natural breathing pattern.
Roll back your shoulders,
Opening up your chest,
Inhale.
Open your mouth slightly,
Exhale.
Relax your shoulders.
Breathing in calm,
Balance,
Ease,
Stillness,
And peace.
Right hand to your belly,
Breathe in through your nose.
Notice your belly rise.
Hold at the top.
Open your mouth,
Exhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Inhale for 4,
3,
2,
1.
Hold for 4,
3,
2,
1.
Exhale.
Come back to your natural breath.
Metta meditation always begins with a blessing for yourself.
You can create an energy with your focus,
With your calm,
With your internal mindset.
So for yourself,
Think,
May I feel safe?
May I feel content?
May I feel strong?
May I live with ease?
No force or pressure,
Just breathing in.
May I feel safe?
May I feel content?
May I feel strong?
May I live with ease?
What I'd like you to do now is think of a moment in your life where you've experienced unconditional love,
The most genuine love,
The purest love,
Not pleasure,
Not lust or fleeting.
It may be with a parent or partner,
Maybe a friend,
And it may take you a few moments.
Don't judge yourself or get upset with yourself.
If you can't find one right away,
Just be patient with yourself.
To make that moment more real,
What are five things you can see in that moment?
From the ground to the ceiling or sky,
It can be the person,
Your surroundings,
Moving or stillness.
Go through them one at a time.
One,
Two,
Three,
Four,
Five.
What are the four things you can touch?
This can be the person's hand or body.
It can be your own hand or body.
Maybe it's your clothes or furniture in the room.
Go through them one at a time.
One,
Two,
Three,
Four.
Now three things that you can hear in that moment.
It can be that person's voice,
Sniffles,
Maybe music or chatter.
It might even be silence.
Hear them.
One,
Two,
Three.
And what are the two things that you can smell?
Wildflowers or perfume,
Maybe baked goods or coffee.
Breathe in those two scents.
One,
Two.
And finally,
What is the one thing you could taste?
Taste it again.
One.
I want you to feel that love,
That joy,
That genuine happiness.
Feel it cascade over your entire body from the tip of your head flowing down the back of your neck,
Over your forehead,
Your eyelids,
Your nose,
Cheeks and mouth.
Feel that love completely take over you and smile.
Take in a deep breath.
Exhale,
Smile.
Feel it flow over your shoulders,
Your torso,
Your arms and your back.
Feel it cascade even more,
Reaching your elbows,
Your forearms,
Wrists,
Palms and fingertips.
Feel it flow down over your hips,
Your thighs,
Knees,
Calves,
All the way down to your ankles,
The soles of your feet and your toes.
Feel that love,
Feel that presence in your life.
We are training our mind to be present.
We are training our mind to be grateful and to recognize that we are loved.
We are cared for and we have so much to celebrate.
Now imagine that person is right in front of you.
Imagine that they can feel your love and you wishing for them so you make this wish in your mind for that person.
May you feel safe.
May you feel content.
May you feel strong.
May you live with ease.
Now think about people.
Ask the people that you recognize in the world.
Think about everyone near and far,
All around us and all around the whole world.
All people just like us with lives who want,
Just as we do,
To live in safety and contentment.
To be able to feel strong,
To have lives of ease.
Who share with us the same wishes and hopes and dreams that we have as human beings.
People who want to come home to their family,
To be able to take care of their family,
To celebrate another birthday.
Wish for all of those people,
All beings near and far.
May you feel safe.
May you feel content.
May you feel strong.
May you live with ease.
One more time for every being.
May you feel safe.
May you feel content.
May you feel strong.
May you live with ease.
Remember this,
We don't become these things by saying them,
But by reminding ourselves to choose them when times are tough.
Every thought is a choice.
You choose a new thought,
You choose a new life.
So when you're ready,
Bring your awareness back to your natural breathing pattern and in your own time,
At your own pace,
Gently open up your eyes.
