Hello,
And thanks for meditating with me.
This guided meditation uses phrases of loving-kindness,
Or metta.
Metta is the Sanskrit word for loving-kindness.
I like metta because love sometimes gets mixed up with thoughts of passionate love,
Which is often associated with wanting or attachment.
On the other hand,
Metta is a gift freely offered.
I use it to give someone care from afar without any attachments to the outcome.
It is said that the Buddha first taught metta meditation as an antidote to fear.
It really helps me to do this kind of meditation when I start to go to fear or worry.
It is a soothing kind of practice.
Loving-kindness begins with loving ourselves first and greatly benefits the person reciting the phrases.
And so we begin.
Gently close your eyes and take a long,
Deep breath.
And then settle in and get comfortable,
Breathing slow and steady.
Feel yourself sitting like a Buddha,
Regal and strong,
Yet peaceful and at ease.
Say to yourself,
My mind is calm and my heart is open.
As we begin to direct the healing power of these words,
We begin with loving ourselves.
Give yourself this blessing first.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
As you say these words,
Feel them in your body and your mind.
Let the feeling of peace embrace you.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
Continue to say these words during the silence.
Now think of someone you love a lot,
A partner,
A child,
A grandchild,
Or perhaps an animal friend,
Someone in your close world,
Or someone from the past like a teacher or friend.
Imagine them right in front of you and feel the smile on your face as you think of them.
Imagine that they can feel it as you bless them with the phrases as you say them to yourself.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
Let your body remain relaxed.
Blessings like these are soothing to the mind.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
Now think of someone you don't know well,
But who has a positive effect on your life.
Perhaps it's the person that delivers your mail or who cuts your hair.
Wish them well.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
From that calm and centered place,
Bless someone in your life who is a bit of a challenge.
And someone who's been crossed with you might have pain of their own.
Just bless them too.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
Now open to everyone in the world and send them a blessing.
Notice how good it feels to open your heart as wide as the world and experience this blessing.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
May your spirit be strong.
May you be peaceful and safe.
May you be held by love.
Bring that energy back to your heart and feel how good it is to bless yourself.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
May my spirit be strong.
May I be peaceful and safe.
May I be held by love.
As we come to the end of the meditation,
Be gentle with yourself.
Breathe into the now moment.
Wiggle your fingers and toes a bit and then slowly and gently open your eyes.
I'm so grateful that you've chosen to meditate with me.
I know this practice will benefit everyone who uses it.
Be peaceful and safe.
