Welcome to a short Metta Meditation variation.
In Metta Meditation,
We bring more love and healing to ourselves and ideally share that with the world at large.
This will be a variation of that.
Taking a comfortable seat or lying down,
Eyes open or closed.
Take a long deep breath in and gently let it go,
Allowing your face and shoulders to relax.
When you're ready again,
A long smooth inhale and as you exhale,
Just relax.
Continue simply to observe your breath,
Keeping it somewhat longer and fuller and relaxing as you exhale.
And as you continue to breathe in this manner,
The next time that you inhale,
Just silently say to yourself,
May I be happy?
And as you exhale,
Can you send happiness out into the world with your breath?
As you inhale next,
May I be healthy?
And as you exhale,
Send health out into the world.
Inhale,
May I be loved?
And breathe love out to cover this beautiful planet of you.
Inhale,
May I be safe and protected?
And send out safety and protection with your breath.
Inhale,
May I live with ease?
And release ease.
Let it fill every sentient being's heart.
Continue to observe your breath.
And we'll have an opportunity to repeat this.
But before we do,
On this next round,
I'd like you to not only say the words,
But see if you can also feel the feelings so that you embody what it would feel like to be happy and healthy and safe and protected and loved and live with ease.
So we'll practice it again.
As you inhale next,
May I be happy?
Feeling that happiness within.
And then breathe that feeling of happiness out.
May I be healthy?
Feeling health and vitality in your body,
In your mind.
Breathe out good health for this planet.
Inhale,
May I be loved?
Feeling how it feels to be loved?
And breathe love out like a warm blanket surrounding this earth.
Inhale,
May I feel safe and protected?
How does that feel?
Breathe out safety and protection for all sentient beings.
And breathe in,
May I live with ease?
And send ease into the hearts and minds of all beings everywhere.
Continue to observe your breath.
Observe how you feel.
And I'd like to invite you to do this on your own in any way that feels appropriate to you.
The words and the feelings that you choose to breathe in and embody are your own.
And just send that same goodness,
That same beauty that you've chosen out into the world around you.
So personal.
There's no right or wrong way to do this.
Allow yourself to feel the feelings so that you can share them more completely,
More fully.
Breathing something in and sharing that as you breathe out.
Thank you.
.
.
.
.
Bringing you vitality as it flows out,
Helping you to relax and let go.
.
Take a moment just to be grateful for this ability to direct your mind to beneficial thoughts for yourself and others.
.
To energetically and physically bring more healing and peace to yourself and to share that with others.
.
Notice how you feel.
Maybe you can be grateful for your feelings and for this time that you've taken for your meditation.
.
I wish you healing,
Peace,
Love,
Support,
Safety,
Joy and ease.
Namaste.
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