Hello my friend,
Welcome to this loving-kindness meditation.
It is from the Buddhist tradition where we are sending compassion to others.
We are developing actively compassion in our heart.
It is the highest form of ahimsa,
Non-violence.
This is a short meditation where we open up our heart and where we connect with others.
So sit comfortably or you even may lay down on your back.
If you are sitting make sure your spine is free and long,
The crown is going up towards the sky and the sitting bones crowning with the pillow or the chair.
Relax the whole body,
Let a warm wave of relaxation stream through the body from the crown to the tip of the toes.
Deepen your breath,
Breathing with the abdomen.
And slow down a little bit,
Inhaling for seconds,
Exhaling for seconds.
Bring your attention to your heart and open it up.
Release every armor,
Every shell,
Every layer that is closing it.
Open your heart.
Feel love and peace and softness in it,
Streaming out of your heart.
And let this love,
This compassion,
This peace and softness,
Kindness and warmth stream through your whole body from the heart down towards the tip of the toes,
From the heart up towards the crown of the head and from the heart out over the arms towards the fingertips.
And then repeat in your thoughts,
I am healthy and strong,
I am happy and peaceful,
I live with ease.
I am healthy and strong,
I am happy and peaceful,
I live with ease.
I am healthy and strong,
I am happy and peaceful,
I live with ease.
And then through your imagination,
Imagine a person with that you have some resistance in your life,
Where your life is not flowing and where you have confrontation and resistance.
See this person through your imagination standing in front of you and then say in your thoughts to this person,
May you be healthy and strong,
May you be happy and peaceful,
May you live with ease.
May you be healthy and strong,
May you be happy and peaceful,
May you live with ease,
May you be happy and peaceful,
May you be healthy and strong,
May you live with ease.
May you be healthy and strong,
May you be happy and peaceful,
May you live with ease.
And then open your heart a little bit further and send love and warmth and kindness.
Out to all human beings,
Maybe to all life forms on this planet.
Feel them,
Feel your love streaming out further and further surrounding the whole planet.
And then say in your thoughts,
May they be healthy and strong,
May they be happy and peaceful,
May they live with ease,
May they be healthy and strong,
May they be happy and peaceful,
May they live with ease.
May they be healthy and strong,
May they be happy and peaceful,
May they live with ease.
May they be healthy and strong,
May they live with ease.
May they be healthy and strong,
May they live with ease.
And then focus on yourself again,
All the love,
Warmth and kindness in your heart for you again.
And then repeat in your thoughts,
May I be healthy and strong,
May I be happy and peaceful,
May I live with ease.
May I be healthy and strong.
May I be happy and peaceful,
May I live with ease.
May I be healthy and strong,
May I be happy and peaceful,
May I live with ease.
Now take a deep breath in and exhale through the nose.
And the second one.
Feel positivity,
Warmth,
Softness,
Peace in your open heart inside of you.
Let this stream to everything,
Every fiber of your being,
Body,
Mind and soul,
By yourself,
Your essence.
And then thank yourself in your thoughts or simply feel gratitude.
Then when you are ready move your body gently,
Stretch it a little bit and then open your eyes.
Metta,
The meditation of loving kindness,
A practice which will develop compassion in our heart.
And compassion is peace for us when we are able to forgive and to let go.
We are not living with negativity,
With negative thoughts,
With negative emotions.
This will give us true freedom,
True peace,
True love.
Thank you so much for your practice and have a wonderful day.
Thank you.
