Hi,
My name is Sarah and today we're going to do a Metta Meditation,
Loving and Kindness.
At first find a comfortable seat or lay down on your back and then close your eyes here,
Right,
Relax each and every part of your body.
Take a deep breath in through your nose and breathe out through your mouth.
Inhale through your nose and exhale through your mouth.
Then try to imagine,
To inhale into your heart center,
Warm and loving energy,
Open your heart.
And then send this energy to each and every cell and every part of your body and feel the warm.
And then silently repeat after me the following affirmations.
May I be happy.
May I be healthy.
May I be free from all suffering.
And may I live at ease.
Open your heart again and inhale loving energy into your heart.
And exhale and relax your whole body.
And try to imagine that a person or being that you like or love or have feelings for is sitting in front of you,
A friend,
A family member.
And also here open your heart and repeat the following affirmations after me.
May you be happy.
May you be healthy.
May you be free from all suffering.
And may you live at ease.
And open your heart,
Inhale and with the exhalation send unconditional love to this person and being in front of you.
And maybe notice that there's a smile appearing in the being's face right in front of you.
And then slowly the image of this being dissolves and someone,
A being or a person is appearing that you might have an argument with that you don't like or you would even say you hate this person or being.
But if everyone would be healthy and happy no one would hurt the other.
So even if it's hard for you try to send love and gratitude to this person in front of you.
And repeat silently after me.
May you be happy.
May you be healthy.
May you be free from all suffering.
And may you live at ease.
And then inhale,
Open your heart and with the exhalation you send this loving energy into the heart of the being in front of you.
Inhale and exhale.
And also this image disappears slowly.
And then pictures appear of friends,
Family members,
Animals,
All beings.
The room is getting fuller and fuller,
Crowded of beings and they all share the same wish.
They all want to be happy and free.
So as love is limitless,
Open your heart and then repeat after me.
May you all be happy.
May you all be healthy.
May you all be free from all suffering.
And may you all live at ease.
Open your heart and with the exhalation send loving energies to the heart centers of all these beings that are hungry for love,
Hungry for health.
And then all these beings,
One after another,
Disappear,
Come back to the room,
To your body.
Feel the weight of your body on the floor,
Cushion or sofa.
And then slowly,
Slowly,
When you're ready,
Take a deep breath in and blink open your eyes and start into this new world,
Into this new day and try to distribute love to all those beings you might meet today.
Thanks for sharing this practice together.
Namaste.
