Hey there.
So today we'll be doing a Metta meditation.
Metta is loving kindness.
We live our lives,
At least this lifetime,
In this physical body.
And really this physical body is a gift.
It is our divine vessel that we are meant to work with.
And what you'll notice from this practice of Metta or loving kindness is that this is a gateway to connecting not just with our physical body,
But also to opening our hearts and learning how to create the state of love from within.
And in creating that state of love within,
We learn to make this body a home.
And so from wherever you are,
I invite you to find your most comfortable seat.
As you take refuge,
Just begin to relax the physical body.
Finding the hips planted into the ground.
Soles of the feet relaxing.
The forehead softens.
And bit by bit,
Just imagine from the top of your head just a whole layer of maybe stress or tension just washing off your entire body like a liquid.
Sweeping down the arms,
The torso,
Down the legs.
And that layer just goes down into the earth.
And so to start,
We'll just start by bringing some love and tenderness to the physical body.
So you can start by bringing your awareness into the heart.
This area,
This center that allows you to connect with your emotional state.
That allows you to connect with the feeling of acceptance and love.
Start by taking a breath in through the back of the heart and a breath out through the front.
Fill in the back of the heart with new energy.
And as you breathe out,
Allow the energy of peace and love to radiate.
Breathing in through the back of the heart.
And again,
Breathing out through the front.
Breathing in.
And breathing out through the front of the heart.
Breathing in through the back,
Out through the front of the heart.
Calling yourself back into that heart center if your mind drifts.
In through the back.
And out through the front.
Take a few more breaths like this on your own.
Feeling the expansion of your chest.
Feel how loved the body feels in this moment.
Love lies simply in being.
It is just up to us to make the time to be.
And so from here,
As we go into this Metta meditation,
We will go through a few different scenarios where we will send love.
First we will send love to ourselves and then to someone we adore.
Someone we may feel challenged to send love to.
And we'll take that a little bit further.
And so to start,
I just invite you to bring your awareness to your entire physical body.
And imagine surrounding your entire physical body is a glowing white light.
And this white light is just holding you with the energy of love.
As you hold this image,
I invite you to repeat internally or aloud the affirmations.
May I be peaceful.
May I be safe.
May I experience true freedom.
May I see the love that I am.
May I be peaceful.
May I be safe.
May I experience true freedom.
May I see myself as the love that I am.
Holding that white visual toward yourself through the filter of all your experiences and who you are in this moment.
From here,
I invite you to bring to mind someone you cherish,
Someone that you love deeply.
Human,
Animal,
Spirit.
And see this being.
And again,
Put a white light around this being.
Intend,
Feel that they are held in this energy of love.
And as you do,
I just invite you to again repeat the following affirmations,
Either internally or aloud.
May you be peaceful.
May you be safe.
May you experience true freedom.
May you see the love that you are.
May you be peaceful.
May you be safe.
May you experience true freedom.
May you see the love that you are.
Take a moment to just amplify that white light around them,
Knowing that they are receiving it.
From here,
I invite you to bring to mind someone who challenges you,
Who challenges your ability to have compassion or empathy.
Maybe someone who maybe angers you.
And as you bring this person to mind,
See again from a neutral perspective if you can put this white light around them.
See them surrounded by this energy of love,
Being held by this energy of love.
And as you continue to hold this visualization,
Internally or aloud,
Repeat the affirmations.
May you be peaceful.
May you be safe.
May you experience true freedom.
May you see the love that you are.
May you be peaceful.
May you be safe.
May you experience true freedom.
May you see the love that you are.
From here,
We'll go more outward.
You can imagine the entire globe,
The entire earth,
Whole place,
Put the earth in a whole round sphere of white light.
The whole earth being held in this loving energy.
And internally or aloud,
Repeat,
May all beings be peaceful.
May all beings be safe.
May all beings experience true freedom.
May all beings see the love that they are.
May all beings be peaceful.
May all beings be safe.
May all beings experience true freedom.
May all beings see the love that they are.
Allow your heart to open.
And as your heart opens,
Allow this feeling of love to beam out to this globe already surrounded in that energy of love.
Feel no intent.
That all beings can feel this positive intention you are sending out.
And gradually as you're ready,
I invite you to bring the focus back to your physical body.
Notice what it's like now to just be in your heart.
Breathing in with the natural breath.
Notice the experience of what it's like to have been intentional in creating love inside of yourself.
And as we leave this meditation today,
I just invite you to sit with the following questions.
Where am I being invited to be more tender and compassionate with myself?
What step can I take today to be more loving toward myself and others?
And so as we close,
I invite you to just put your palms in prayer at your chest.
Softly bow the head and just take a moment of gratitude for the physical body,
For the breath,
For words,
For the mind,
For life.
And gradually as you're ready,
I invite you to come back and open the eyes as you are ready.
Thank you so much for meditating with me.
Namaste.
Namaste.
