Welcome to the Metta Meditation.
Metta in Pali language translates to positive vibrations of kindness towards others.
You would have most commonly heard it referred as loving kindness.
This meditation is to help connect with that pure essence of your being that is capable of immense love and compassion.
To begin,
Sit in a comfortable position with your back straight.
Close your eyes and place your hands gently on your knees.
Remember,
You are always in control throughout this meditation and you can stop at any time that you feel uncomfortable with this guided imagery exercise.
Start by taking a few deep breaths.
Breathe in and breathe out.
Relax your body starting with your head,
Shoulders,
Arms,
Back,
Your legs and your feet.
All the time,
Breathing in and breathing out.
This is your body's natural state of calm.
Again,
Breathe in and breathe out.
Notice that your heart chakra is gently opening up for this meditation.
One last time,
Breathe in and breathe out.
Now,
Think of a person close to your heart.
It could be someone you love deeply,
A family member,
A friend or your beloved.
Clearly,
Visualize this person and allow yourself to be bathed in the love that you feel for them.
Bringing your awareness to this person,
Start to send love from your heart chakra to theirs.
It could be in the form of light waves or just pure energy that you feel between you and them.
Send all your love to this person and say this prayer.
May you be happy.
May you be healthy.
May you be blessed.
May you be free from pain and suffering.
May you be loved.
Take a deep breath in and breathe out.
Now,
Think of a person who might be an acquaintance to you,
Someone you don't know very well and towards whom you do not have any particular feelings.
It could be your colleagues,
Your house help or even your neighbor.
Clearly,
Visualize this person and allow yourself to know that this person also experiences similar loves and hurts as you.
Bringing your awareness to this person,
Start to send love from your heart chakra to theirs.
Visualize that they are being bathed in this loving energy that you are sending them.
Send all your compassion to this person and say this prayer.
May you be happy.
May you be healthy.
May you be blessed.
May you be free from pain and suffering.
May you be loved.
Take a deep breath in and breathe out.
Now,
Think of a person with whom you might not be on very good terms,
Someone you do not like or have particularly discomforting feelings when you have to interact with them.
Clearly,
Visualize this person and allow yourself to feel the discomfort along with forgiveness for any hurt they may have caused you.
Bringing your awareness to this person,
Start to send love from your heart chakra to theirs.
Visualize that they are being bathed in this loving energy that you are sending them.
Send all your kindness to this person and say this prayer.
May you be happy.
May you be healthy.
May you be blessed.
May you be free from pain and suffering.
May you be loved.
Take a deep breath in and breathe out.
With this you know that there is only love,
Kindness and compassion in your world.
Give thanks to God for this wonderful gift.
Sit with this feeling for some time.
When you feel ready,
Rub your palms together,
Place them over your eyes and gently open them.
Om Namah Shivaya.
