Day 3: Metta For Those We Struggle With And All Beings

Hello.

Welcome to the third day of our New Year Metta Meditation.

Today we open our hearts to those we find difficult or expand our practice outward as a global Metta for all beings.

Allow yourself to get comfortable,

Either seated or lying down,

Whatever is your practice.

Perhaps resting your hands gently at your heart,

Across your lap,

Or down by your sides.

Close your eyes if you wish,

Or soften their gaze.

Just observing how you feel,

Noticing your breath move in and out,

Moving in and out with ease.

I invite you to repeat the following phrases,

Silently or aloud,

And with each phrase release resistance and soften the heart.

Picturing from your heart,

Sending these messages out into the world or to whatever person or institution you'd like to send it to.

Let us begin.

May all beings be at peace and nurtured in body and mind.

May all beings be safe and free from harm.

May all beings be free from hate,

Fear,

And worry.

May all beings see themselves through loving kindness and compassion.

May all beings allow themselves to experience joy and happiness.

May all beings be kind to themselves each day.

May all beings live a life of gratitude.

May all beings not be led into intolerance or hate.

Taking a long nourishing inhale,

And a peaceful exhale,

And then again repeating silently or out loud.

May all beings be at peace and nurtured in body and mind.

May all beings be safe and free from harm.

May all beings be free from hate,

Fear,

And worry.

May all beings see themselves through loving kindness and compassion.

May all beings allow themselves to experience joy and happiness.

May all beings be kind to themselves each day.

May all beings live a life of gratitude.

May all beings not be led into intolerance or hate.

Taking a long nourishing inhale,

And a peaceful exhale.

We are going to repeat one more time and really visualize sending these words from your loving kindness heart out to wherever you are wanting to send it.

Let us begin.

May all beings be at peace and nurtured in body and mind.

May all beings be safe and free from harm.

May all beings be free from hate,

Fear,

And worry.

May all beings see themselves through loving kindness and compassion.

May all beings allow themselves to experience joy and happiness.

May all beings be kind to themselves each day.

May all beings live a life of gratitude.

May all beings not be led into intolerance or hate.

Taking a long nourishing inhale,

And a peaceful exhale.

With this breath,

May our collective practice bring healing to ourselves and our world.

I invite you to feel this circle of compassion as it expanded from your heart to the hearts of others across communities,

Borders,

And beyond.

Thank you for joining me in this metta meditation practice,

Which can be done anytime,

Not just for the new year.