Welcome to this Metta meditation,
Cultivating unconditional love and compassion.
Find a comfortable and quiet space,
Where you won't be disturbed.
You can sit with your spine straight,
Yet relaxed,
Or lay down if that feels more supportive for you.
Gently close your eyes and soften your gaze,
Allowing your attention to turn inward.
Take a few slow deep breaths,
Inhaling through your nose and exhaling fully through your mouth.
With each exhale,
Release any tension you may be holding in your body or mind.
Begin by bringing your awareness to your own heart's pain,
The center of your chest.
Feel the gentle rhythm of your breath as it flows in and out,
Connected to this vital center.
Now,
Bring to mind the intention to cultivate loving-kindness,
Or Metta,
For yourself.
This isn't about ego or narcissism,
But about recognizing your inherent worth and treating yourself with the same compassion you would offer a dear friend.
Silently or softly aloud,
Repeat these phrases to yourself,
Feeling their meaning resonate within your heart.
May I be free from danger.
May I be healthy and strong.
May I be free from suffering.
May I be filled with peace and ease.
As you repeat each phrase,
Visualize yourself enveloped in a warm,
Gentle light.
A light of unconditional acceptance and love.
Feel this light permeating every cell of your being,
Soothing any self-criticism,
Doubt,
Or insecurity.
Allow any resistance to soften,
Knowing that true compassion begins with how you treat yourself.
Stay with this step for a few minutes,
Truly feeling the wish of your own well-being.
Next,
Bring to mind someone for whom you feel natural affection and warmth,
A close friend,
A family member,
Or even a beloved pet.
Visualize them clearly in your mind,
Seeing their face,
Their smile,
Their essence.
Feel the warmth and the genuine affection you hold for them.
Now extend the same phrases of love and kindness to this person,
Holding them in your heart.
May you be free from danger.
May you be healthy and strong.
May you be free from suffering.
May you be filled with peace and ease.
As you repeat these phrases,
Imagine the warm light from your heart flowing outward to embrace this individual,
Surrounding them with love and good wishes.
Feel your heart expand with this genuine desire for their happiness and well-being.
Notice any feeling of connection,
Joy,
Or tenderness that arises.
Now,
Bring to mind someone you know,
But for whom you feel neutral,
Perhaps a shopkeeper you see often,
Or someone you pass on the street,
Maybe a co-worker.
They are not a loved one,
Nor are they someone with whom you have conflicts.
Holding this person in your mind,
Extend the phrases of love and kindness to them.
This step helps to broaden your capacity for compassion beyond your immediate circle.
May you be free from danger.
May you be healthy and strong.
May you be free from suffering.
May you be filled with peace and ease.
It might feel a little different at first.
But with each phrase,
Try to cultivate a genuine wish for their well-being,
Just as you did for yourself and your loved one.
Recognize their shared humanity,
Their desire for happiness,
Just like your own.
This next step can be the most challenging,
But also the most transformative.
Bring to mind someone with whom you have a difficult relationship,
Or someone who has caused you pain or discomfort.
It is important not to choose someone who elicits overwhelming anger or resentment,
But rather someone who evokes a more manageable level of difficulty.
Recognize that this person,
Like all beings,
Also experiences suffering and desires happiness.
They may be acting from their own pain or unconsciousness.
Without condoning their actions,
Try to open your heart to their fundamental humanity.
Now,
With as much sincerity as you can muster,
Extend the phrases of loving kindness to them.
May you be free from danger.
May you be healthy and strong.
May you be free from suffering.
May you be filled with peace and ease.
If you find this difficult,
Simply repeat the phrases without needing to feel the emotion fully.
The intention is what matters.
Acknowledge any discomfort or resistance that arises,
And simply allow it to be there,
Without judgment.
This practice is about dissolving barriers,
Not forcing feelings.
Finally,
Expand your awareness to include all living beings everywhere,
All animals,
Humans,
And creatures across the globe.
Imagine them all in their diverse forms and experiences.
Unified by the universal desire to be happy and free from suffering.
With a vast and open heart,
Silently repeat the phrases,
Sending your unconditional love and compassion out to everyone and everything.
May all beings be free from danger.
May all beings be healthy and strong.
May all beings be free from suffering.
May all beings be filled with peace and ease.
Visualize waves of warm,
Golden light emanating from your heart,
Flowing outwards to encompass the entire world.
See it reaching every corner,
Every person,
Every creature,
Bringing solace,
Healing,
And peace.
Rest in this expansive feeling of interconnectedness and universal love.
When you're ready,
Gently bring your awareness back to your own body and your breath.
Take a few deep,
Grounding breaths,
Feeling the stability of the earth beneath you.
Notice the subtle shift in your heart space,
Perhaps a feeling of warmth,
Openness,
Or peace.
Carry this feeling of expansive love and compassion with you as you slowly open your eyes.
And re-engage with your day.
This practice can be done daily,
Helping to cultivate a heart that is more open,
More resilient,
And more compassionate towards yourself and the world around you.
May you be free from danger.
May you be healthy and strong.
May you be free from suffering.
May you be filled with peace and ease.
Namaste.
