A Metta Meditation

Through the practice of metta, also known as lovingkindness, you'll make space for compassion, forgiveness, connection, self-love, and self-mercy. And when you realize you have in inexhaustable source of lovingkindness both within and outside of you, you'll find yourself in a state of true happiness.

Kaija is a certified Master of Wisdom & Meditation teacher through davidji Meditation Academy.

Transcript

Hello,

Friends.

I'm Kaya and this is a meditation from the Metta Movement.

What the world needs now is Metta Sweet Metta.

So today we're going to send some Metta out into the world.

Metta is loving kindness.

It's the most selfless kind of love there is.

It's unconditional.

And when we ripple Metta,

When we become conduits of loving kindness,

We increase our own capacity for compassion and for love.

Metta is a healing love.

It can heal our inner wounds because when we send loving kindness out into the world to people we love,

To people who are suffering,

To strangers we pass on the street,

Even to the difficult people in our lives,

People we might feel some resentment towards,

When we do this,

Every cell in our bodies fill with loving kindness.

And we make space for forgiveness,

Self-mercy,

Self-love.

It ripples through us and it raises not just our vibration,

But the vibration of everyone around us.

And then they ripple Metta out to everyone they encounter.

It's a ripple that reaches far and wide and it all begins with you.

We're going to use our breath to draw the Metta into our hearts from the abundant Metta of the universe.

We'll breathe it in,

Let it fill our hearts until our hearts feel like they're going to burst,

And then we're going to send it back out into the world.

So let's ripple some Metta.

Close your eyes and just follow your breath in through your nostrils.

Follow it down past your sinuses,

Down your throat,

Into your lungs.

Witness the rise of your chest,

Your belly,

And then follow that breath back out through your lungs and your throat,

Out your nose as it merges into the air around you.

Let's do that one more time.

Breathe in through your nose and follow that breath until it reaches its very bottom.

When it does,

Hold it for a moment inside of you.

Now release it slowly,

Following that breath until it's left your body.

You've just created a stillness within you.

You've made some space to fill it with Metta.

So let's start to do that.

Take a long,

Slow,

Deep breath of pure Metta,

Pure loving-kindness,

Drawing it into your heart from the universe's infinite well of Metta.

Let it fill your heart and light up every cell in your body.

When you exhale,

Radiate that loving-kindness to the person you love most in the world.

Picture that person and send them all of that Metta,

That loving-kindness.

Let's do it again.

Breathe in pure Metta.

Let it light you up and breathe it back out to that person,

That person you love most in the world,

Sending Metta directly into their hearts.

Now let's take in another deep breath of Metta.

Let it fill your heart and this time,

Let's send it to your loved ones,

All of them,

Near and far.

Do that again,

Take in another deep breath of Metta and send it out to everybody you love most in this world,

To your friends and family,

People all around the world that you know and love.

Take in another deep breath of Metta and let's send it out to all of your friends.

Just pure Metta,

Breathe it in and breathe it out directly to all of your friends.

Let's do it again.

This time,

Inhale Metta and exhale Metta to the people you're acquainted with.

Maybe it's the cashier at the supermarket or the person who delivers your mail.

Just inhale pure golden loving kindness and send it back out to the people you pass on the street,

Person who delivers your food.

Now let's take in another long,

Slow,

Deep breath of Metta and let's send it to somebody who's suffering,

Somebody who's maybe sick or in emotional pain,

Someone who suffered a loss.

Fill your heart is swelling with loving kindness,

With golden Metta and as you breathe in more,

It envelops you.

So as you breathe it out,

Send it to someone who causes you pain or anger,

Someone you've had a problem with.

Send that person loving kindness.

Let's do that again on your next breath.

Fill your heart with pure golden Metta and picture that person who's just given you so much grief and when you breathe out,

Just send them pure loving kindness.

Let it envelop them.

You're a conduit of pure love.

Take in another deep breath,

Another deep breath of Metta.

Let's send it out to the entire world,

To strangers you've never met,

People all over the world just going around their business.

Breathe in more Metta and send it back out to them.

The world is enveloped in your loving kindness.

It's enveloped in the universe's loving kindness.

You are a conduit of that.

Take in another deep breath of Metta.

Let's send it out to all of the creatures of the world,

The fish in the seas,

Domesticated pets,

To animals running wild,

To birds flying in the air.

Just radiate that Metta all into the earth and the sky so that the world closed with that loving kindness.

You're a Metta machine.

You have enough love inside of you for the entire world,

Even the universe.

That love is limitless because it's source,

The universe,

Is infinite.

So take in another long,

Slow,

Deep breath of that Metta and let's send it back out into the universe so that the stars glow even brighter and that life on other worlds can feel it.

Life in other galaxies.

Breathe in Metta.

Breathe it back out into the universe.

You are filling the cosmos with your loving kindness and it nourishes you.

It fills you up with even more Metta.

Stay in the space.

Feel the Metta fill you up.

Feel it radiate back out into infinity.

Do you feel it?

Do you feel that love envelop you?

You're filled with gratitude for all of that loving kindness.

As you take another long,

Slow,

Deep breath,

Send that loving kindness to yourself when you were five years old,

To that child,

That innocent little child that you were.

Do that again.

Fill yourself with Metta and send it back in time to that innocent little child.

Let her feel it.

Let him feel it.

Let's take in another deep breath of Metta and radiate it to the person you were at 21,

That person who was trying to figure out their place in the world.

Just send them some pure loving kindness.

Let's take one more last deep breath in of pure Metta.

Let it fill every cell in your body.

Let it light you up from the inside out.

As you release that breath,

You realize that whenever you are in need of Metta,

Whenever you need some loving kindness,

It's already inside of you.

It's all around you.

All you need to do is just breathe it in.

It ignites that Metta inside of you.

You are Metta.

Just sit with that for a moment.

As you breathe in,

Just follow that breath in.

Follow it out.

Just sit in silence for a moment,

Feeling your cells as they heal from all the Metta that you've absorbed.

When you're ready,

Just slowly let your eyes open.

The world should look different to you right now because as you move through the world today,

You're going to feel lighter.

You're going to feel more gratitude,

More compassion.

You're going to feel more forgiving.

You're going to feel all this for everyone around you,

But you're also going to feel it for yourself.

You've just created a space for loving kindness within you and outside of you.

That's the power of Metta.

It's always been there.

It's always been within you.

It's always been around you and it will always be there when you need it.

Don't you feel great?

It's in every cell of your body just radiating with pureness,

With the pure loving kindness of the universe.

Yeah.

I am Kaya from the Metta movement and I am sending you loving kindness,

Always.

Namaste,

My friends.

Until the next time.

Reviews

🙏

Just wonderful.

Loved the practice of sending our love and kindness to others!

Love it! Thank you

Fantastic meditation. Thank you!

What a wonderful meditation. To feel the Metta and send it out to everyone.

Beautiful, heart opening, perfect to start your day . Profound gratitude to you. Blessings and lots of metta 💓

A marvelous metta meditation for my morning. Many thanks.

Love this

What a wonderful meditation. Kaija’s voice leads so beautifully!! I’m ready to meet my day, reminded that I am a conduit of love.

Truly beautiful! Thank you loving soul 🙏💖

Wonderfully interesting version of a Metta practice! Thank you!