One of my favorite practices is Metta Meditation or Loving Kindness Meditation.
This practice can be challenging at first,
But I really encourage you to keep going and keep trying until you feel a shift.
I'll offer the traditional style today.
Consists of four statements said over in your mind and directed to a particular person that you know,
Some that you don't,
To all beings.
And then also to one more category of your choice and we'll guide you along and call those out as we go forward.
But as always,
We start with ourselves.
Coming into a comfortable seat or lying down.
Starting with three deep full breaths in through the nose and out through the mouth.
As we go through,
It's important to not go into the story that you may have around any of these categories,
Including with yourself.
Instead holding yourself lovingly in your mind or heart.
If you are visual,
You can picture yourself or the person or all beings.
If you're not visual,
That's okay too.
Hold the sensation,
Essence or feeling of the person.
We each learn and take in information differently and that's always okay.
Taking in an inhalation to make a few small movements to make yourself even more comfortable and still.
Holding yourself lovingly in heart or mind or both.
Saying to yourself,
May I be well.
May I be happy and peaceful.
May I be free from all danger and suffering.
May I be filled with loving kindness.
Saying to mind a loved one.
Hold them in your heart or mind or thoughts while saying,
May you be well.
May you be happy and peaceful.
May you be free from all danger and suffering.
May you be filled with loving kindness.
Saying to mind an acquaintance,
Maybe a coworker that you don't know that well or a neighbor,
Somebody you see in a shop often.
Anyone you don't know particularly well.
Hold them in your thoughts,
Your heart,
Your mind saying,
May you be well.
May you be happy and peaceful.
May you be free from all danger and suffering.
May you be filled with loving kindness.
Bring to mind someone with whom you feel some friction.
Perhaps someone you have a conflict with,
Someone you find challenging.
Being sure not to go into any story,
Simply holding their essence.
Saying may be well.
May you be happy and peaceful.
May you be free from all danger and suffering.
May you be filled with loving kindness.
Bring to mind next anyone you choose.
Can be a person,
Can be an animal or a pet.
Anyone who springs to mind,
Anything that springs to mind.
Holding their essence,
Saying may be well.
May you be happy and peaceful.
May you be free from all danger and suffering.
May you be filled with loving kindness.
And finally,
All beings.
May all beings be well.
May all beings be happy and peaceful.
May all beings be free from all danger and suffering.
May all beings be filled with loving kindness.
May you yourself be filled with loving kindness.
May we all be filled with loving kindness.
In all times,
But in especially the hardest times.
I wish you well in your journey.
Feel free to use this meditation as many times as you'd like,
As often as feels right for you.
If you choose,
You can also use the same person or yourself for all of these sections.
Speak to you again soon.
Be well.
