Hello,
Everyone.
Namaste.
Today's practice is going to be a metta practice,
Or loving-kindness.
We're going to start in a comfortable position.
You can be seated or laying down.
Take some deep breaths in and out of your nose.
Come back into this moment.
Notice any sensations you have in your body.
What does the ground feel like?
What do your arms feel?
What do your legs feel?
If you're having lots of thoughts,
That's okay.
Just continue to breathe.
On your next inhale,
Picture yourself.
You can picture yourself as a child or as you are right now.
See yourself smiling,
And smile back at yourself.
Smile with your mouth and smile with your heart.
And say to yourself,
May I be happy.
May I be healthy.
May my heart be open and filled with loving-kindness.
May I enjoy true peace in this life.
Now,
Picture someone it's really easy for you to love and feel joyful with.
That could be a family member,
A friend,
An animal.
Picture them and say,
May you be happy.
May you be healthy.
May your heart be open and filled with loving-kindness.
May you enjoy true peace in this life.
Now,
Picture a stranger or someone you very briefly interacted with.
This could be a shopkeeper,
A neighbor,
Someone you work with but don't engage with often,
Or a classmate.
Picture them in your mind's eye and say,
May you be happy.
May you be healthy.
May your heart be open and filled with loving-kindness.
May you enjoy true peace in this life.
Now,
With all the love energy you've cultivated so far from this practice,
Picture someone you find yourself in disagreement with.
Someone it might be hard to give some loving-kindness toward.
Picture them in your mind's eye and say,
May you be happy.
May you be healthy.
May your heart be open and filled with loving-kindness.
May you enjoy true peace in this life.
Now,
Picture everyone in your community,
Your work,
Your school,
Your neighborhood,
Your state,
Your city,
And say,
May everyone be happy.
May everyone be healthy.
May everyone's hearts be open and filled with loving-kindness.
May everyone enjoy true peace in their lives.
Now,
Picture the beings of this world,
All the people,
The animals,
The plants,
And say,
May you be happy.
May you be healthy.
May your heart be open and filled with loving-kindness.
May you enjoy true peace in this life.
Now,
Taking all that loving-kindness energy,
Those good vibes,
Come back to yourself and say,
May I be happy.
May my heart be open and filled with loving-kindness.
May I enjoy true peace in this life.
Slowly return your focus back to your breath.
Today is a beautiful day.
You've got this.
Sending loving-kindness your way.
Namaste.
Namaste.
