Welcome to this meditation on Metta or loving kindness.
In this meditation you'll be cultivating loving kindness through a visualization,
A lotus offering.
Start by getting into a position that's comfortable for you,
Sitting,
Standing or lying down.
Try to be kind to yourself already here and now.
You can change positions during the practice as well as make adjustments and other movements.
You can close your eyes or leave them open.
Now,
Bring to mind someone or something that embodies love and kindness for you.
A spiritual figure,
Teacher,
Family member,
A pet or someone else.
Imagine them offering you a lotus,
A tender act of kindness.
Imagine receiving the lotus,
Taking in their kindness,
Them wishing you well.
Perhaps also wishing yourself well.
Feel free to experiment with the visualization,
Perhaps placing the lotus in your lap or on some other part of your body.
Perhaps even imagine taking it into your heart.
Perhaps you can place a hand on your heart,
Wishing yourself well,
Nourishing the lotus in you.
Perhaps the lotus continues to bloom,
Perhaps more lotuses appear on or in you.
Perhaps you become covered and filled with lotuses,
Fresh,
Tender,
Beautiful.
Now see if another being comes to mind.
It can be someone you like or dislike,
Know or don't really know very well,
So in close or far away.
It can be another human,
Animal,
Plant or other being.
Imagine offering them a lotus.
Imagine them receiving the lotus.
Again,
Feel free to experiment with the visualization.
While wishing the other well,
Perhaps you can see the lotuses continuing to bloom,
To spread,
To cover both of you,
Fill both of you.
Fresh,
Tender,
Beautiful.
Soon I will end the meditation with one sound of the bell.
When you come out of the practice,
Perhaps you can bring some of the loving kindness energy and focus into the rest of your day.
Thank you for spending this time with me,
Cultivating loving kindness.
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