Hi,
It's Yue.
Welcome to the practice of being yourself.
This is a somatic metta meditation to receive and embody loving-kindness.
Let's begin from where you are,
Right here,
Exactly as you are.
Find a comfortable position,
Sitting or lying down,
Whatever let your body settle.
Close your eyes if it feels right or soften your gaze.
Take a moment to arrive.
You don't need to change anything about how you feel right now.
You don't need to be calm.
You don't need to be ready.
Just be here.
Notice where you are.
This is a loving-kindness practice and we are going to do it a little different.
We're not just saying the words,
We're letting the body receive them.
Because love and kindness isn't just a thought.
It's something you can actually feel in your chest,
Belly,
In the softening of your jaw.
We are going to move through ten blessings and in this first part they are all for you.
This is about receiving and remembering what you already have.
Letting love and kindness come and activated in you,
Felt in your body,
Connected to your being.
Here is how it works.
For each blessing I will say the words first.
For example may you be at peace.
When you hear that just let those words land in your body.
Don't try to do anything with them.
Just feel them in your body like the way your skin receives sunshine.
Let them in.
Then I will say may I be at peace.
Gently repeat those words in your heart.
Allow your heart to open fully without holding back and let your body do the rest.
Let's begin with three slow breaths.
Let the exhale be a little longer than the inhale and again.
Now feel the surface beneath you,
Whatever is supporting you right now.
Feel the place where your body meets it,
The pressure,
The warmth.
Feel the gravity that is holding you and you don't have to hold yourself up.
Let yourself be held.
Let yourself drop into that support.
Breathe into that space.
And now we are ready to begin.
May you be at peace.
Let those words land,
Settle into your body.
May you be at peace.
May you be at peace.
Now gently repeat after me in your heart.
May I be at peace.
May I be at peace.
May I be at peace.
May you be safe.
May you be safe.
May you be safe.
May you be healthy.
May you be healthy.
May your body carry you well.
May every cell in you know that it belongs.
May you be healthy.
May I be healthy.
May I be healthy.
Not because what you do.
Not because what you give.
Not because you're easy to love.
May you be loved simply because you exist.
May you be loved.
May I be loved.
May you be happy.
May you be happy.
May you be happy.
Not at the end of something.
Right here.
Right now.
In the middle of everything.
May I be happy.
May I be happy.
May I be happy.
May you be abundant.
May you be abundant.
May you be abundant.
May I be abundant.
Now come back to your body again.
What are you experiencing right now?
Simply notice what's here.
You don't need to force anything open.
Just keep receiving and welcoming.
May you be powerful.
Not as the strength of armor.
The power of staying open.
And knowing that you can face whatever is in front of you.
May you be powerful.
May you be powerful.
May I be powerful.
May I be powerful.
May I be powerful.
May you be at ease.
May you be at ease.
Not the absence of difficulty.
But the ability to move through it without clenching.
May I be at ease.
May I be at ease.
May you be whole.
May you be whole.
May you be whole.
May I be whole.
May I be whole.
May I be whole.
May you be free.
May you be free.
Free from the story.
Free from the belief.
Free from the pattern that you never chose.
May you be free.
May I be free.
May I be free.
May I be free.
Take a deep breath.
Where is your body now?
And how do you feel?
Scan slowly.
From the top of your head.
Down through your face.
Your jaw.
Your throat.
Shoulders.
Chest.
Belly.
Hip.
All the way down through your legs.
And your feet.
Let everything you've received integrate.
Let it settle.
Let it be part of you.
Because it has always been.
Let all blessings live in you now.
Not as separate words.
But as feelings embodied.
There are not ten different things.
There are ten ways of saying you are allowed to be here.
Fully.
As you are.
Begin to notice the surface beneath you.
The sound in the room.
The temperature of the air.
Feel the space around your body.
Gently move your fingers.
Your toes.
And when it feels right,
Open your eyes.
Look around slowly.
Let the word come to you.
This is the part one of the Somatic Meta Meditation.
If you'd like to continue,
Part two is waiting for you.
Where you will take everything you just received and offer it to the people in your life and others.
But there is no rush.
Let this settle first.
Thank you for being here exactly as you are.
This is your welcome to the practice of being yourself.
May you be happy.
I love you.
