Metta Guided Meditation - Compassion Meditation

Metta meditation, also known as loving-kindness meditation, is a practice rooted in Buddhist tradition that involves cultivating feelings of love, compassion, and goodwill towards oneself and others. Practitioners typically repeat affirmations or phrases of loving-kindness while focusing on the sensations and emotions associated with these sentiments, with the aim of fostering a sense of interconnectedness, empathy, and benevolence.

Transcript

Set yourself up in a comfortable sitting position. Take a few breaths in and out. And arrive here for a moment. Now close your eyes gently. You can also leave them slightly open. Breathe in and out deeply a few times. Connect to the natural flow of the breath. The alternation of inhaling and exhaling. Feel the body nourish itself as you breathe in. And calm down as you breathe out. Put a hand on your heart and give yourself loving attention. Breathe in something soothing for yourself. Warm, Good. Or compassion. Exhale and feel the body. Allow yourself to relax. Feel the lightness in. And around you. Allow yourself to rest in this place. There's nothing to do in this moment. But have empathy and compassion for yourself and others. And slowly bring your hands back to your knees. Now open your heart. And focus your attention on yourself. Look beyond what you think you like. Turn to yourself. The human being. Who can feel pain and suffering. And wish yourself some good. Repeat the following sentences. May I be happy. May I be peaceful. May I be well. May I live with ease. May I find deep joy. May I be free of pain. May I be free of harm. May I be free of suffering. May I feel safe. Now expand your awareness and direct your compassion to those close to you. One person at a time. Look beyond what you believe these people are like. And realize that these are human beings like you. A life and suffering like you. Repeat. May you be happy. May you be peaceful. May you be well. May you live with ease. May you find deep joy. May you be free of pain. May you be free from harm. May you be free of suffering. May you feel safe. Slowly imagine a person you want to show compassion for. Person who may not have it easy right now or a person who is currently causing you stress. Perceive the person with their suffering and feel what you feel in the body. Maybe it's fear, Stress or worry. A normal reaction of the body when someone close to us suffers. Repeat. May you be happy. May you be peaceful. May you be well. May you live with ease. May you find deep joy. May you be free of pain. May you be free from harm. May you be free of suffering. May you feel safe. Now extend your compassion to everything that is alive outside. Blends. Truth. Insects. Animals. And people. Open your heart. And wish them well. By repeating the verse. May you be happy. May you be peaceful. May you be well. May you live with ease. May you find deep joy. May you be free of pain. May you be free from harm. May you be free of suffering. May you feel safe. Now show your empathy to the people you love. Look beyond what you like about them. And reach out to the human being who breathes. And can be in pain. Wish them well by repeating the phrases. May you be happy. May you be peaceful. May you be well. May you live with ease. May you find deep joy. May you be free of pain. May you be free from harm. May you be free of suffering. May you feel safe. Now expand your awareness to include the people you feel neutral about. A crochet, A bus driver. And neighbor. Day 2 have a personal history that you just don't know. Day two, Love and suffer. Turn to them. And wish them well by repeating compassionate phrases. May you be happy. May you be peaceful. May you be free from harm. May you be free of suffering. May you feel safe. Now show your compassion to the people you have trouble with. Look beyond what you don't like about them. And reach out to the human being. Who like you. Suffers when they are in pain. Wish him well. And silently repeat the phrases. May you be happy. May you be peaceful. May you be well. May you live with ease. May you find deep joy. May you be free of pain. May you be free from harm. May you be free of suffering. May you feel safe. Finally, Expand your awareness once more. And open your heart. And caring to all people. May you all be happy. May you all be peaceful. May you all be well. May you all live with ease. May you all find deep joy. May you all be free of pain. May you all be free from harm. May you all be free of suffering. May you all feel safe. Breathe in very deeply. And fill your whole body with compassion. And then let your exhale flow naturally and release all the discomfort. Breathe in deeply. Breathe out softly. Breathe in deep compassion for yourself. Fill your whole body with it. And then breathe out everything that doesn't feel good right now. Breathe in compassion for yourself. And breathe out compassion for the other. Breathe in courage and comfort. And breathe out comfort and courage for the other. Breathe in confidence for yourself. And breathe out confidence for the other. Breathe in love and kindness for yourself. And breathe out love. And kindness for the other. We breathe in and out with benevolence. Release yourself very slowly. And feel how your body feels now and what feelings are emerging. Everything can be as it is. And everything. As fine as it is right now. Namaste. You can slowly open your eyes again. And arrive back.