Hello and welcome.
I am so grateful you're here.
I'm Joanna Barrett,
Your guide for this Metta meditation.
Metta,
Also known as loving-kindness,
Is a powerful practice for initiating inner peace,
Expanding our capacity for compassion,
And promoting a more harmonious and loving world on our planet Earth.
This Metta meditation intends to cultivate kindness for all beings,
Including yourself.
I invite you to take a moment to settle in.
Wherever you're sitting or lying down,
Allow your body to find a position that feels supportive and easeful.
As you arrive,
Gently invite yourself to slow down.
There's nowhere else you need to be right now.
This is your time to reconnect,
To breathe,
And to listen inward.
With each breath,
We'll move a little closer to compassion,
Harmony,
And love for all beings.
Let's begin our Metta meditation.
Bring your attention to yourself and silently repeat these phrases and feel into your heart space.
May I be safe and well.
May I be happy and content.
May I be healthy and strong.
May I be peaceful and at ease.
Bring your attention to someone you love.
Silently send them the same affirmations,
Repeating after me.
May you be safe and well.
May you be happy and content.
May you be healthy and strong.
May you be peaceful and at ease.
Now bring your attention to someone you may have some difficulty with and silently send them these affirmations.
If you have resistance,
Just notice it with compassion,
Silently repeating these phrases after me.
May you be safe and well.
May you be happy and content.
May you be healthy and strong.
May you be peaceful and at ease.
Bring your attention to all beings everywhere,
Silently sending them the energy of these affirmations.
Everyone,
Everywhere.
May all beings everywhere be safe and well.
May all beings everywhere be happy and content.
May all beings everywhere be healthy and strong.
May all beings everywhere be peaceful and at ease.
I invite you to take a moment to breathe into these phrases.
Allow yourself to feel the energy that you have sent to yourself,
To someone you love,
Someone you have difficulty with,
And to all beings everywhere,
Cultivating kindness.
When you're ready,
Take a deep breath in and a deep breath out,
Moving throughout the rest of your day with compassion,
Harmony,
And love for all beings.
Thank you for joining me for this Metta meditation.
