Good morning,
I'm Allison,
And this is a gentle Metta practice to help you start your day with intention,
Clarity,
And kindness.
Find a comfortable seat or stay lying down if that feels right.
Let's begin.
Take a slow inhale through your nose and exhale through your mouth.
Feel your body waking up,
Even if you're not fully awake yet.
No rush,
No pressure.
Let your breath widen your ribs.
Let your exhale soften your face,
Your shoulders,
Your belly.
Notice the feeling of the day just beginning,
A blank page,
A quiet doorway you get to step through.
Now bring your attention to the center of your chest.
Imagine a soft morning light there,
A light that's warm,
Gentle,
And steady.
This is the love vibration.
Focus on the warmth,
The light,
And the vibration that's growing right in the center of your chest.
This is where we'll practice Metta.
Metta means loving kindness.
Metta is a simple way of choosing the tone of your day before the world sets it for you.
We'll build this Metta in a few different parts.
It starts with yourself.
So begin to send yourself the light you've created in the middle of your chest.
Silently repeat each phrase after me,
Letting it land in your own way.
May I be safe today.
May I be healthy and energized.
May I move through this day with ease.
May I meet what comes with clarity and compassion.
Let's say them again,
But slower this time.
May I be safe today.
May I be healthy and energized.
May I move through this day with ease.
May I meet what comes with clarity and compassion.
Now if anything feels hard to say,
That's okay.
Just let the words do their work.
Now picture someone who brings light into your life.
See their face and feel the warmth they bring to you.
This is the second part of Metta.
Offer this person these phrases.
May you be safe today.
May your body feel supported.
May your mind feel clear.
May your heart feel spacious.
Let your breath carry these wishes toward them gently and sincerely.
And let's continue on.
And now bring to mind someone that you'll likely cross paths with today.
But maybe someone that's not in your inner circle,
A coworker,
Someone in your building,
Someone you don't know well.
See them as part of your community for the day.
And offer the phrases.
May you be safe.
May today be kind to you.
May you feel supported.
May you be at peace.
Let it stay simple.
Now this final step in building our Metta practice,
You allow your awareness to widen.
More than that inner circle.
Your home,
Your neighborhood,
The city around you just waking up.
Imagine your heart sending out a gentle morning ripple.
May all beings be safe.
May all beings be healthy.
May all beings meet this day with ease.
May all beings be free.
Feel the steadiness in your chest.
A quiet reminder that you can shape how you walk into your day.
Take a deep inhale.
And full exhale.
Notice the tone inside you.
See if it feels even 1% softer,
Clearer,
Or more open.
That's enough.
When you're ready,
Flutter your eyes open.
Move into your day with this warmth in your pocket.
Thank you for practicing with me.
