Love and kindness meditation.
Love is the light that can outshine anything.
So be a vector for healing.
And share that love.
Metta opens the heart,
Creates space for forgiveness.
And energizes the spirit to do good in the world.
This practice involves connecting to our hearts.
And as you do so,
You'll increase your capacity for compassion.
So begin closing your eyes.
Bring your attention to your heart space.
Place your palms together and breathe.
Fill up your heart with every breath in.
And breath out,
Just releasing it.
And breath out,
Just releasing it.
Now visualize someone you love.
Bring them into this meditation.
And visualize them sitting right in front of you.
What does it feel like to see this person and to witness them in a space of love?
Say in your heart and speak with me in these mantras.
May you be happy.
May you be healthy.
May you be free from suffering.
And may you experience love and kindness.
Now please send that back to yourself.
While it's easy to love someone,
It's even more important to love ourselves because when we fill up our heart tank,
It can expand to the greater world around us.
So let's fill up our heart tank.
And let's take a moment to think about how to be a better person.
Heart tank.
Hold yourself in this place of love.
May I be happy.
May I be healthy.
May I be free from suffering.
And may I experience loving kindness.
Visualize this heart space expanding.
Now connect to someone you're getting to know.
Maybe it's someone you saw today that you don't know yet.
Now take this person and send them all of the love pouring over from your heart tank.
See this person thriving and flourishing.
May you be happy.
May you be healthy.
May you be free from suffering.
And may you experience loving kindness.
Now,
Feel the strength of your heart.
Expand your arms out to the sides.
Palms facing forward,
Fingers open.
As if you're about to hug someone.
Love is like sunshine and is the strongest force in this universe.
So now bring into your heart someone who's hard to love right now.
Someone who could probably use your love right now.
And feel the strength of your over abundant love and strength of your heart.
Sending energy towards this person.
May you be happy.
May you be healthy.
May you be free from suffering.
May you experience loving kindness.
And may you experience loving kindness.
Bring your arms back down to your lap.
And witness the space that's created in your heart through forgiveness.
And through the And may you experience loving kindness.
Bring your arms back down to your lap.
And witness the space that's created in your heart through forgiveness.
And through unconditional love.
Take three breaths with me.
Breathe into your heart.
Breathe out.
Visualize love releasing from your body and expanding out into the world.
Again,
Breathe in.
Fill up your heart.
Exhale,
Extend the love.
Inhale,
Fill up the heart.
Exhale,
Extend out into the world.
Now as you sit here,
Bring your attention now back to your heart.
But then it's this expansive energy.
A green and white light.
Fill up your body with this light.
Reach out to the entire globe.
Send your love to the world.
To all beings.
To Mother Nature.
And to the sky above.
May all beings be happy.
May all beings be healthy.
May all beings be free from suffering.
And may all beings experience loving kindness.
Reach your arms up to the sky above you.
Open up the fingers.
Feel the interconnectedness with you and the world.
You are one.
With love.
Bring your palms back to your heart.
May you take this energy of love and go out into the world and make the world a loving,
Beautiful place.
Thank you for practicing loving kindness meditation with me.
