Welcome to this loving kindness or Metta meditation.
Metta meditation is a way to cultivate love and connection with yourself and the world.
It is also a way to practice non-judgment as it challenges prejudices,
Assumptions and labels that we often manifest within.
Metta is a Buddhist term which means loving kindness or friendliness.
Metta mindfulness meditation develops affectionate awareness.
Sit comfortably with your eyes closed and begin by feeling your breath.
Create a connection between your body and mind and continue to do this for a few minutes.
Go inwards and imagine what you wish for in your life in a long-lasting way.
Visualize yourself in your mind and become aware of self.
Repeat the following phrases silently to yourself.
May I be healthy and strong.
May I be happy.
May I be filled with ease.
May I be free from suffering.
May I be healthy and strong.
May I be happy.
May I be filled with ease.
May I be free from suffering.
May I be healthy and strong.
May I be happy.
May I be filled with ease.
May I be free from suffering.
If you notice your mind wandering,
Bring your attention back to your words.
Next,
Direct the loving kindness towards someone you feel thankful for or someone who has helped you.
Someone who is close to you like a friend or child.
Picture the person in your mind's eye and direct the same phrases to them as though they there with you now.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
Now visualize them leaving your practice.
Notice your breathing.
Now visualize someone you feel neutral about.
It could be someone you see every day but don't have any particular positive or negative feelings about.
Direct the phrases to this person.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
Visualize them leaving your practice.
Notice your breathing.
Next visualize someone who you are having a hard time with.
Speak as though they are sitting in front of you.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
May you be healthy and strong.
May you be happy.
May you be filled with ease.
May you be free from suffering.
Finally direct the metta towards everyone universally and to the plants animals of the land air and sea.
May all beings be healthy and strong.
May all beings be happy.
May all beings be filled with ease.
May all beings be free from suffering.
May all beings be healthy and strong.
May all beings be happy.
May all beings be filled with ease.
May all beings be free from suffering.
May all beings be healthy and strong.
May all beings be happy.
May all beings be filled with ease.
May all beings be free from suffering.
Come back to yourself and notice your breathing.
Bring an affectionate awareness to your breathing.
When you are ready open your eyes and come back to the room.
The practice of metta can cultivate more love and compassion for yourself and everyone around you.
This can lead to a deeper connection with yourself and help with caring and understanding.
