Welcome to this Metta Meditation.
My name is Yasia and I will be your guide.
When practiced regularly,
Metta can help you to cultivate more compassion,
Gratitude,
And love for yourself and others.
Many seek out Metta Meditation because they feel somewhat numb or disconnected.
You may find yourself struggling to feel much of anything.
You are not alone.
Many of us are walking a similar path.
Let us begin our practice.
Allow yourself to find a comfortable position.
The choice is yours if you would prefer to be lying or seated.
Take a few moments to really fully arrive in your chosen position.
Work out any kinks in your body.
Now that you have arrived in this position of comfort,
Allow yourself to relinquish control.
For the remainder of our time together,
All you need to do is listen and follow the instructions.
Be here with my voice.
Be here with this practice.
Turn your attention to your physical body.
Notice the contact points of your body with the earth beneath you.
Ground into these points of contact.
On your next exhale,
Feel yourself sink more deeply into the earth beneath you.
Inhale,
Fill,
Expand.
Exhale,
Sink into the earth.
Inhale,
Expand,
Fill up.
Exhale,
Release,
Sink in.
Connect to your unique steady breath.
Become the observer,
Watching your natural inhales and exhales.
As you continue to observe your inhales and exhales,
Bring your attention of this breath into your heart space.
Observe as your heart space expands with each inhale and softens and contracts with each exhale.
Inhale,
Expand.
Exhale,
Contract.
Inhale,
Expansion.
Exhale,
Contract.
Connect to your heart space.
Inhale,
Fill up.
Expand.
Exhale,
Contract and release.
As you become more connected with your heart space,
Notice if this space has a certain texture or color.
Now notice if that color or texture starts to change with each inhale and exhale.
Notice as you connect more deeply with your heart space and your breath,
If any emotion begins to arise.
As you remain connected with your heart space,
With your breath,
Repeat the following phrases to yourself.
May I be happy.
May I be healthy.
May I be at peace.
Repeat these phrases now to yourself.
Notice what sensations or emotions arise for you.
Anything you experience is completely normal.
Anything from discomfort or unease to bliss,
Love and compassion.
Welcome in whatever arises.
With time,
Directing love and compassion to ourselves becomes easier.
Repeat this phrase to yourself now.
May I be happy.
May I be healthy.
May I be at peace.
Now bring to your attention someone you feel neutral about.
Perhaps an acquaintance,
Someone you saw in the grocery store today,
A neighbor you've had limited interactions with.
Bring them into your mind's eye.
Now connect to them through your heart space.
Take a big breath in.
Watch your heart space expand and fill.
Exhale,
Watch as it softens and contracts.
Connecting with this person through your heart space.
Repeat the following phrase.
May you be happy.
May you be healthy.
May you be at peace.
Again,
Notice what sensations or emotions arise.
Try to accept whatever is without judgment or resistance.
Allow what is to simply be,
Knowing that taking note of these feelings and these emotions is what helps us learn and grow.
Now turn your attention to someone who you feel love towards.
This could be a puppy,
A child,
A friend,
A partner.
Someone who just the very thought of them makes it easy for you to feel love.
Bring them into your mind's eye and again connect with them through your heart space.
Repeating the same phrase.
May you be happy.
May you be healthy.
May you be at peace.
Again,
Noticing any emotions,
Sensations that come up.
Now conjure into your mind's eye someone who you have a difficult relationship with.
This is where the practice has the power to progress over time.
Bring them into your mind's eye.
This may be someone with whom you have a moral opposition towards.
A difficult past with.
And if you notice that today or any day that you are conjuring this person to your mind's eye and it's making you really uncomfortable,
Agitated in your body.
You don't feel that this is the best time for you to do this practice.
Then skip ahead.
Connecting to your heart space.
Repeat the following phrases directed towards this person.
May you be happy.
May you be healthy.
May you be at peace.
This next piece is a little more abstract.
Bring your attention to the planet and all of the beings that she holds.
Feel the interconnectedness of each being to each other and to you.
Connecting with your heart space.
Repeat the same phrase directed towards the planet and all of her beings.
May you be happy.
May you be healthy.
May you be at peace.
Finally,
Come back to you.
Reconnect with your heart space.
Reconnect with you.
Inhale,
Fill up,
Expand into your heart.
Exhale,
Contract and soften.
Feel yourself grounded and supported by the earth beneath you.
And repeat the following phrases to yourself.
May I be happy.
May I be healthy.
And may I be at peace.
Thank you for joining me in this practice today.
Directing Metta to ourselves and others has the ability to transform.
The more you practice Metta,
The easier it will be for you to connect with feelings of love,
Compassion and gratitude.
I ascend you love and light.
Namaste.
