Welcome to your powerful pause.
And welcome to this loving kindness meditation.
Loving kindness known as Metta.
Is a practice rooted in the Buddhist tradition.
And it invites us to cultivate compassion,
Warmth and an unconditional friendliness towards ourselves and others.
So often we move through life.
Offering care,
Patience,
Understanding.
To the people around us.
While forgetting to extend that same kindness inwardly.
We can be our own harshest critics,
Carrying expectations,
Judgement,
Maybe pressure,
That we would never place on someone we love.
And this practice is an invitation to soften.
To come home to the heart.
To remember that kindness is not something we need to earn.
It is something we can offer freely.
Simply because we're human.
So during this meditation,
We'll gently cultivate feelings of compassion towards ourselves.
As well as towards someone who supports us.
Someone more neutral.
And eventually towards all living beings.
There is no need to force feelings of love or positivity.
Some days the heart feels open.
And some days it feels more guarded.
Both are welcome.
The practice is simply an invitation to meet whatever is present with tenderness.
And as you settle in.
.
.
Allow yourself to receive the same compassion you offer so naturally to others.
Take this time as a gift.
A pause.
A moment to reconnect with the quiet loving presence that has always been within you.
Find a comfortable position where your body can soften.
You may be seated.
Or lying down.
Just resting in whatever way allows you to feel supported.
Let the eyes gently close now.
Begin by noticing that you are here.
This moment.
This breath.
This body.
There is nowhere else you need to be.
Allow yourself to arrive exactly as you are.
Take a slow breath in.
And a long gentle breath out.
Again.
Breathing in.
Receiving this moment.
Breathing out,
Releasing anything you no longer need to carry.
Allow the shoulders to soften now.
The jaw to relax.
The muscles around the eyes becoming smooth.
Feel the earth supporting you the breath moving through you.
And for these next few moments,
There is nothing to achieve.
Nothing to fix.
Nothing to become.
This practice is an invitation to offer yourself the same kindness you so naturally offer others.
A chance to remember that you are worthy of love simply because you exist.
Bring your awareness gently towards the centre of your chest.
The space around your heart.
And you might place a hand here if that feels nourishing.
Feeling the warmth and weight of your own touch.
The heart is a place where we hold so much.
Our joys.
Or grief.
Our hopes.
Our disappointments.
Our tenderness.
Allow yourself to meet this part of you with compassion.
No need to force feelings.
No need to create a particular experience.
Simply bring a gentle presence.
A willingness to be here.
With yourself.
Breathing into the heart.
Imagine each inhale creating a little more space.
Each exhale releasing tension and tightness and silently offer yourself these words.
May I be safe.
May I be peaceful.
May I be healthy.
May I live with ease.
And begin to bring an image of yourself to mind.
Perhaps yourself as you are today.
Or perhaps a younger version of yourself.
The part of you that has worked hard.
The part of you that has carried things the part of you that has always been trying their best.
See yourself with compassion.
Not needing to change.
Not needing to improve.
Simply deserving kindness.
Imagine looking at yourself with the eyes of someone who deeply loves you.
Someone who sees your struggles.
Your courage.
Your beauty.
Your humanity.
Now silently repeat.
May I be held with kindness.
May I feel safe within myself.
May I trust myself.
May I accept myself exactly as I am.
May I be free from suffering.
May I live with peace and ease.
Allow these words to move beyond the mind.
Into the body.
Into the heart into every part of you that needs to hear them.
And if resistance arises.
Simply notice.
If it feels difficult to offer yourself love.
Meet that difficulty with love too.
Every part of you belongs here.
Now bring to mind someone who naturally brings warmth into your life.
Someone who has shown you kindness.
Someone who makes you feel seen.
This could be a friend.
A teacher.
A family member.
Maybe even a pet.
Someone who has supported you along your path.
Imagine them sitting before you.
Notice their presence.
Their smile.
That energy.
Allow gratitude to arise.
And offer them these words.
May you be safe.
May you be happy.
May you be healthy.
May you feel deeply loved.
May you move through life with ease.
Imagine this kindness flowing towards them.
A gentle light from your heart to theirs.
Now bring to mind someone you know.
But do not necessarily feel a strong emotional connection towards.
So this might be someone you pass regularly in your daily life perhaps someone who serves you.
A neighbour.
Someone whose name you know,
But whose story you do not.
Remember.
This person to experience his joy.
This person to experience his pain This person too longs to be happy.
Just like you.
Offer them the same kindness.
May you be safe.
May you be peaceful.
May you know love and belonging.
May you experience moments of joy.
May your life be filled with ease.
Now bring to mind someone who has challenged you.
This might be someone who has caused hurt in your life.
Or just someone that you find difficult to be around.
This practice is not about excusing harm.
It's not about forgetting your boundaries.
It is simply recognising shared humanity.
Seeing that this person,
Like all beings,
Has struggles,
Has wounds.
Has their own journey.
Offer to them what feels possible today.
You might say.
May we both find peace.
May we both be free from suffering.
May we both move towards healing.
Now allow your awareness to expand.
Beyond yourself.
Beyond those that you know.
Towards all beings.
People across the world.
Those experiencing joy.
Those experiencing hardship.
Those who feel loved.
Those who feel alone.
All beings who breathe.
All beings who hope.
All beings who seek happiness.
Imagine your heart becoming spacious.
Like a warm sun radiating in all directions.
Offering kindness without needing anything in return.
Silently repeats.
May all beings be safe.
May all beings be peaceful.
May all beings be free from suffering.
May all beings live with compassion and ease.
Begin to gently bring your awareness back to yourself.
Back to your body.
Back to your breath.
Notice the quality of this moment Perhaps there is softness.
Or maybe warm.
Perhaps there is simply awareness.
Place a hand over your heart.
Thank yourself for taking this time.
For showing up.
For practicing kindness.
Remember.
You do not have to earn love.
You do not have to become someone else to deserve compassion.
You are part of this world.
You belong here.
Take a slow breath in.
And long breath out.
And when you feel ready Gently open your eyes.
And carry this kindness with you into the rest of your day or evening.
Into your words.
Into your choices.
Into the way you meet yourself and others.
May you be peaceful.
May you be loving.
May you be free.
May you walk gently through this world.
