Hello,
My name is Maryam and I will guide you through this loving-kindness meditation.
Before we begin,
I'll tell you a little bit about the meditation.
Metta or loving-kindness meditation comes from the Buddhist tradition.
It's a practice that helps us cultivate compassion and connection,
First towards ourselves and then outwards to others.
It's done by silently repeating simple phrases of goodwill,
Such as may I be happy,
May I be healthy,
May I be well,
May I be at peace.
We start by offering these wishes to ourselves,
Then to someone we love,
To a neutral person,
To someone we find challenging,
And finally to all beings everywhere.
Over time,
This practice helps soften the heart.
It can reduce stress,
Increase self-compassion,
And remind us of our shared humanity.
It's a gentle way to nurture feelings of kindness,
Joy,
And gratitude,
Both for ourselves and for the world around us.
There's no need to force anything,
Just relax and let the words guide you.
Now,
Find a comfortable position,
Seated or lying down.
Let your spine lengthen naturally,
And your shoulders soften down your back.
Soften your gaze,
Or close your eyes if that feels comfortable for you.
And we'll start by taking three cleansing breaths together.
Take a deep breath in through your nose,
And slowly exhale through your mouth.
Again,
Deep breath in through your nose,
Open your mouth and slowly let it all out.
One more like that,
Deep inhale,
Full and complete exhale.
Now,
Let your breath return to its natural rhythm,
And allow yourself to arrive here,
In this moment.
Now,
Bring your attention to the space around your heart.
If it feels right,
Place a hand on your chest.
As you breathe,
Imagine your breath flowing in and out through this space.
Notice any warmth,
Or just a steady rise and fall of your hand over your heart as you breathe.
We'll begin with ourselves,
Silently repeat these phrases,
Letting them land gently.
May I be happy.
May I be healthy.
May I be well.
May I be at peace.
Now,
Bring your mind to someone you love.
A good friend,
A family member,
Or even a pet.
Feel their presence in your heart.
Offer them the same wishes.
May you be happy.
May you be healthy.
May you be well.
Let this feeling expand to include your wider circle,
Your friends,
Family,
Community.
Hold them all in your awareness,
With warmth and care.
May you be happy.
May you be healthy.
May you be well.
May you be at peace.
Now,
Bring to mind someone you don't know well.
Maybe a neighbor or someone you see at the store.
Recognize that they too wish to be happy and free from suffering.
May you be happy.
May you be healthy.
May you be well.
May you be at peace.
If it feels comfortable,
Bring to mind someone with whom you have a challenge or conflict.
This may be difficult,
So take your time and be gentle.
Remember that this practice isn't about condoning anyone's behavior.
It's about freeing your own heart.
May you be happy.
May you be healthy.
May you be well.
May you be at peace.
Now,
Allow this circle to grow beyond your friends,
Beyond your city,
Your country,
Radiating outwards to all beings everywhere.
May all beings be happy.
May all beings be healthy.
May all beings be well.
May all beings be at peace.
Let this feeling of love and connection fill your entire being.
Take a moment to feel the warmth of your own heart.
Notice how you feel.
Maybe a little bit more grounded or calm.
This loving kindness isn't something outside of you.
It's your true nature.
As you move through your day,
Carry it with you in your words,
In your actions,
And in how you see yourself and others.
Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
Full and complete exhale.
Slowly bring your hands together at your heart.
Bow your head to your hands.
And thank yourself for this practice.
Slowly open your eyes when you're ready.
Thank you for practicing loving kindness today.
