Hello and welcome.
Today's meditation is a Metta Loving Kindness meditation.
Thank you for joining me.
I invite you to find a comfortable,
Easy position.
Maybe that's sitting in a chair or on a cushion.
You could even be laying down if you prefer.
Just finding a position where you can best allow yourself to arrive and to settle in.
If you're comfortable,
If you're safe,
I invite you to close your eyes,
But you can always take a soft gaze in front of you.
We'll begin our meditation by just breathing.
Taking a few deep breaths and letting it all go.
Letting every inhale offer you expansion and letting every exhale allow you to soften.
Softening down from the crown of your head across your forehead.
Moving down,
Letting go of any tension in your jaw as you soften down your shoulders,
Your collarbone.
Letting every exhale invite in a sense of ease and calm as you continue to soften down through your belly,
Through your hips and down into the earth.
Letting yourself be at ease with every inhale and every exhale.
As we begin our meta loving kindness meditation,
We will begin by envisioning someone that you care deeply about.
Someone you have an easy relationship with,
Who you effortlessly love.
This could be a special person in your life.
This could be a parent or a child.
This could even be a pet.
Imagine them in your mind's eye.
Imagine them smiling at you.
Take a moment to feel the love,
The care,
The connection that you share with this person,
This soul.
And as you imagine them,
Begin to wish them well.
Begin to send them loving kindness.
You can repeat the next words after me in your mind or out loud.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
With each intention,
I invite you to imagine wrapping them in warm,
Golden loving kindness.
Now,
I invite you to imagine a second person or soul that you love.
Another uncomplicated,
Easy relationship.
In your mind's eye,
Stand these two people,
These two souls next to one another.
And imagine them looking at you,
Smiling at you.
Feel the love,
The care,
The connection that you share.
Feel it radiating between the three of you.
Looking at these two souls,
We'll begin to wish them well.
We'll begin to send them loving kindness.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
Again,
With each intention,
Imagine wrapping them in warm,
Golden loving kindness.
Now,
Imagine these two people,
These two souls that you love,
Turning to you,
Smiling at you,
And extending this same love,
This same care,
And this same prayer of loving kindness back to you.
Visualize them looking at you with love in their eyes as they repeat the prayer to you.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
May you be filled with loving kindness.
May you be safe and protected.
May you be well,
Strong and healthy.
May you live with ease and be happy.
With each intention,
Imagine them wrapping you in warm,
Golden loving kindness.
And lastly,
We will pause for just a moment.
And we will take this moment to visualize yourself.
You can visualize yourself in your mind's eye.
You can visualize yourself looking in a mirror.
Whatever you need.
And once you see yourself,
Take a moment to extend the love,
The care,
And the prayer of loving kindness to yourself.
Taking a moment to repeat the loving kindness prayer.
May I be filled with loving kindness.
May I be safe and protected.
May I be well,
Strong and healthy.
And may I live with ease and be happy.
May I be filled with loving kindness.
May I be safe and protected.
May I be well,
Strong and healthy.
And may I live with ease and be happy.
With each intention,
Imagine this warm,
Golden loving kindness wrapping around you.
When you're ready,
You can slowly come back to your breath.
Beginning to deepen your inhales and deepen your exhales.
Inviting in some gentle movement if you'd like.
And slowly,
If your eyes are closed,
You can begin to open them gently.
Thank you so much for joining me.
