Welcome,
My name is Allison and this is a short Metta meditation.
Find a comfortable place to settle in,
Seated or lying down.
And when you're ready,
We'll begin.
Let your body land.
Let your breath drop lower in your ribs.
There's nothing to force here.
No performance.
Just a few minutes to be human with a heartbeat and a little bit of space.
Feel the support beneath you.
Let your exhale soften your jaw,
Your shoulders,
Your belly.
You're allowed to arrive exactly as you are.
Now,
Bring your awareness to the center of your chest,
Not trying to pry it open,
Just noticing it like you'd notice light coming through a window.
Imagine a warm glow right there in the center of your chest.
A small,
Steady flame.
Your own inner warmth,
Even if it feels subtle.
This is where Metta begins.
Metta means loving kindness.
We'll build this meditation in a few different parts.
It all starts with you.
You gently repeat these phrases in your mind.
Let them be simple.
Let them be real.
May I be safe.
May I be healthy.
May I be peaceful.
May I be free.
Say them again,
Slower this time.
Like you're talking to a younger version of yourself or maybe the part of you that's tired or tender or just doing their best.
May I be safe.
May I be healthy.
May I be peaceful.
May I be free.
Notice whatever comes up,
Warmth,
Resistance,
Nothing at all.
This practice works whether you feel it or not.
Bring to mind someone who feels easy to love.
A friend,
A partner,
A mentor,
Even a pet.
Picture them clearly.
Feel how your chest shifts when you think of them and offer the phrases.
May you be safe.
May you be healthy.
May you be peaceful.
May you be free.
Let your breath carry these wishes outward from your heart to theirs.
Gentle.
Steady.
Honest.
Now think of someone neutral.
A person who hands you coffee,
Someone you pass at work,
A neighbor you don't really know.
Hold them lightly in your mind.
Then offer the phrases.
May you be safe.
May you be peaceful.
May you be healthy.
May you be free.
No need to force emotion.
You're just allowing kindness to stretch out a little farther.
And now gently bring to mind someone you find a little challenging.
You don't have to pick your final boss.
Just someone who brings a little tension into your life.
See them as a human with their own worries,
Their own stories,
Their own heart.
And offer the phrases if you can.
May you be safe.
May you be healthy.
May you be peaceful.
May you be free.
You're not excusing anything.
You're simply choosing not to carry the weight in your body.
Now let your awareness widen.
Imagine this warmth expanding.
Expanding outward from your body.
Enveloping your room,
Your home,
Your city.
Enveloping everyone navigating this life.
With their own mix of joy and struggle.
Offer the phrases.
May all beings be safe.
May all beings be healthy.
May all beings be peaceful.
May all beings be free.
Feel the quiet hum of connection.
Take a full inhale.
And slow exhale out of the mouth.
Notice any subtle shifts inside you.
When you're ready,
Begin to move your fingers and your toes.
Maybe roll your shoulders.
And gently open your eyes.
Thank you for practicing with me today.
