Please take a few moments to find a comfortable position for your meta practice.
This may be seated on the floor or upon a chair.
This may be lying in bed.
Wherever you may be,
Meta may be practiced.
Please take a moment to settle into relative stillness.
Eventually inviting the windows of the eyes to close.
And taking a few moments to arrive with three intentional breaths in through the nose,
Out through the mouth.
With each exhale relaxing through the muscles of the body.
Guided meta or loving kindness practice.
Take a moment gently drawing your attention to the heart center.
And for some if you'd like,
Gently placing a hand upon the center of the chest.
We will work with four meta phrases.
Moving through from one to four and then starting the cycle once again.
If and when the mind drifts away from these phrases of meta,
Please have meta for the wandering mind.
Having loving kindness and gently and compassionately returning to the first phrase.
Softening through the body.
Attention at the heart center.
Beginning by silently repeating,
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
I mean to silently repeat these phrases.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
And may I be peaceful and at ease.
May I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
May I be filled with loving kindness.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
May I be peaceful and at ease.
May I be filled with loving kindness.
May I be filled with patient endurance.
May I be well within body and within mind.
And may I be peaceful and at ease.
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