We are going to do a Metta Meditation or Loving Kindness.
Take a moment right now to settle in.
Find a comfortable seat.
One that allows you to be relaxed and alert.
Going now to this present space.
Noticing the sounds here.
Sensations.
Perhaps the air or the clothing against the skin.
Noticing the light as it enters the eyelids.
Noticing the body.
Internal sensations.
The breath.
The heartbeat.
How the body settles into the earth.
You might notice the mind in whatever state that it may be in whether active or still.
Noticing any thoughts or feelings that might be coming and going.
Perhaps how those thoughts or feelings are felt in the body.
And allowing that to be just as it is.
Whatever state you may be in,
Meeting it with kindness and care.
And with this acceptance and acknowledging of what is here right now.
Beginning to invite a prayer or a wish for yourself.
May I be well.
May I be happy.
May I be free from suffering.
May I live with ease.
Allowing these words to drop into this space,
Into the body.
Like a rose petal might drop onto the surface of still water.
Allowing the ripples to expand infinitely.
You might use these phrases.
You might also invite what resonates most with you.
Whether it be a wish to be free from a particular suffering like anger or fear.
Whatever feels right to invite for yourself right now.
May I be well.
May I be happy.
May I be free from suffering.
May I live with ease.
Breathing with these wishes.
Allowing it to permeate through the entire body.
Noticing how it feels in the body as you say these phrases gently to yourself.
May I be well.
May I be happy.
May I be free from suffering.
May I live with ease.
As you allow yourself to rest in this loving kindness,
These wishes.
Holding on to this prayer for yourself.
Begin to bring someone else in mind.
Someone that you hold dear.
Where it's easy to smile when you picture them in your mind.
Picture their face.
And standing here in front of you.
Imagine their heart's desire.
You might imagine what struggles they may be going through.
Or what particular suffering they may be experiencing.
And begin to drop these phrases into this space for them.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
Allowing this wish to surround them and hold them.
And noticing how it feels in your body as you express these wishes.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
Allowing them to rest in these wishes.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
Allowing the ripples to expand.
Noticing how it feels as it moves through this space.
Now holding yourself and this loved one and this loving kindness.
Now bringing someone else to mind.
Someone that you may be having some struggle with or tension or it doesn't feel so easeful in relationship.
Bringing them to mind,
Their face,
Their body and imagine what their true heart's desire might be.
Imagine what their particular suffering looks like.
And begin to once again drop these same wishes into this space for them.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
And once again you might replace these phrases with whatever seems right and most resonant for them.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
Noticing how it feels in the body now when you consider this difficult person and this wish for their own happiness and well-being and freedom from suffering.
Resting in however this feels in the body.
Allowing it to be just as it is.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
And now bringing to mind yourself,
Your loved one and the difficult person.
Picture all of you standing together.
Now inviting these phrases for all of you.
May we be well.
May we be happy.
May we be free from suffering.
May we live with ease.
Allowing these phrases to start in your heart and to ripple out to surround yourself and to surround the three of you.
As you rest in this,
May we be well.
May we be happy.
May we be free from suffering.
May we live with ease.
And allow this intention and the light of this loving kindness to expand even further outward to expand across this present space out into the neighborhood that surrounds you and the city that continues to expand to envelop the whole world and beyond.
To include all the people,
The animals,
The trees,
The planet.
May we be well.
May we be happy.
May we be free from suffering.
May we live with ease.
Allowing us all to rest in this light and loving kindness.
Allowing you to feel and be just as it is.
Take a moment to rest in this.
And when you are ready,
You can gently come back to this space and softly open the eyes.
And be still.
