Hello and welcome to this metta meditation.
I'm so happy to have you here with me.
In its simplest form,
Metta translates to loving-kindness.
But metta is truly a way of being.
A powerful,
Conscious and active practice of wishing well for yourself and for all beings.
Let's settle back and allow ourselves to gently arrive into this space and this moment.
Find a comfortable seated position where you'll be undisturbed for these next few moments.
Allow your spine to lengthen and slowly roll your shoulders up and back.
Then,
If it feels comfortable,
Gently close your eyes or allow your gaze to soften and relax.
Slowly start to deepen your breath.
Take a deep breath in for a count of four.
And then exhale slowly for a count of six.
Let's do that for a few more rounds.
Long,
Deep inhale for one,
Two,
Three.
And then a soft,
Slow exhale.
Feel your body relax even more and allow your awareness to go inward.
Now bring to mind someone that you love deeply.
It could be a person or perhaps a pet.
Someone that lights you up and always brings a smile to your face.
Allow them to arrive into your mind's eye and gently observe them.
The way that they hold their body,
Their smile.
And as you then breathe deeply,
Send them these blessings.
May you be filled with loving kindness.
May you be peaceful and at ease.
May you be happy.
See them receiving your blessings,
Feeling the energy of your love surrounding them in a warm golden light.
And then slowly allow their image to dissolve into that light.
As you gently release them and let them go.
Take a deep breath in.
And a slow,
Gentle breath out.
Now bring to mind a younger version of yourself.
Perhaps at a time when things were a little tough,
Life seemed difficult.
Whatever version comes to mind is perfect.
Just take a moment to breathe and observe yourself.
The way you are,
The manner in which you appear,
The way you hold yourself.
And then look at yourself with deep love and compassion.
And send yourself these blessings.
May you be filled with loving kindness.
May you be peaceful and at ease.
May you be happy.
See that younger version of yourself receiving these blessings.
Feeling the energy of kindness and love surrounding them with this warmth.
And then slowly allow yourself to dissolve into that gentle golden light.
As you release your own image and let it fade away.
Take a deep,
Deep breath in.
And now my darling,
Bring to mind a relative stranger.
Perhaps someone you see on your daily commute.
Or someone that you meet at your local cafe on occasion.
Just someone you recognize but perhaps don't know very well.
Allow their image to arrive into your mind's eye as best as you can.
And then send them these blessings.
May you be filled with loving kindness.
May you be peaceful and at ease.
May you be happy.
See them receiving your blessings and feeling that energy.
And now slowly allow their image to dissolve into love and light.
As you gently release them and let them go.
And now my love,
Bring to mind someone that you're having a difficult time with.
Someone that annoys you,
Perhaps angers you,
Even frustrates you.
Allow them to arrive into your mind's eye as best as you can.
And as you observe them,
Remember that we're all human.
And each one of us is navigating challenges and difficult times.
See if you can look at them with compassion.
And then send them these blessings.
May you be filled with loving kindness.
May you be peaceful and at ease.
May you be happy.
See them receiving your blessings,
Feeling the energy of your love,
Your good wishes.
Let it surround them in a warm golden light.
And then slowly allow their image to dissolve into that light as you gently release them and let them go.
Deep breathing.
And now breathe into your heart center,
Slow and deep.
And feel the love,
Compassion and kindness radiating outward from your heart to all living beings throughout the world.
From heaven,
May all beings everywhere be peaceful and happy.
May you carry this energy of alignment,
Your peace and kindness with you the rest of your day,
Radiating love and light wherever you go.
Have a beautiful day.
Namaste.
