This morning We're going to have an extended metta loving kindness practice.
We'll be offering the universal loving kindness blessing.
To ourselves than someone that we care for deeply.
And then practicing expanding.
Our capacity for love and kindness.
By offering it to someone that we find challenging.
So I encourage you to find someone who's moderately challenging,
Maybe not the most.
Challenging person in your life so that you're not triggered.
Are put into.
.
.
An intense emotion.
Unless that's resonating for you this morning,
You think you're ready for that.
And then we will send Beautiful blessing.
Of loving kindness to all beings everywhere.
Allow your eyes to gently close.
Savoring a deep breath in.
Settle into your body.
And as you exhale.
Settle your body.
To your seat.
Another low belly breath in.
That allow this breath to move you.
Expanding.
The lungs and the diaphragm.
And as you exhale.
Remember that you also move life as a co-creator.
Simply by being.
Another low belly breath in.
Allow this breath to lengthen the spine.
And it was in the crown being pulled upward by a thread of love.
And your tailbone being anchored.
Into the earth by the force of gravity.
Exhaling into.
A posture of dignity.
One more.
A little belly breath in now.
And surrender.
Oh,
Your worries.
Thoughts.
About yesterday or tomorrow.
Surrender any fear.
I'm on camera.
Exhaling and arriving right here.
And now.
Continuing now to breathe at your own.
Become present to your bodies naturally.
And.
.
.
Before we get into our Metta practice.
Going to do a short visualization exercise to ground this morning.
So staying right here,
Breathing at your own pace.
Just for five minutes.
I want you to visualize each thought as it comes.
Has a leaf.
Falling from.
.
.
A tree.
As it comes in,
It's.
.
.
Just now.
Disconnecting from the branch Just watch it ever so gently.
Fall from side to side.
Until it finally rests on.
.
.
The ground.
Stay connected to the breath.
As I hold space with the sounds of the guitar.
And the nature around me Breathing.
And seeing each thought as a falling leaf.
You Staying connected to the breath.
Without judgment,
Seeing each thought as a leaf dimly falling.
The ground.
Thank you.
One more low belly breathing.
Let that last we fall.
Exhaling as it gently lands.
The ground.
And now breathing in to your heart space.
Allow pure mental loving kindness to rise.
Feel its warmth and comfort.
Freedom from limitation.
It's acceptance.
It's expansive nature.
And now repeat the following phrases after me.
You as we practice mental living kind.
May I be happy.
May I be healthy.
In body,
Mind.
May I take care of myself wisely?
May I be safe and.
.
.
May I.
.
.
Be peaceful.
And now I want you to think of someone.
That you care for deeply.
Family member plus friend.
My romantic partner.
Now repeat the following phrases after me.
Replacing the word you.
With them.
May you be happy.
May you be healthy.
In body,
Mind.
And spirit.
May you take care of yourself wisely.
May you.
Be safe and protected.
Thank you.
Be peaceful.
It is.
And now this is the part of the practice where we.
.
.
Expand our capacity.
For loving kindness.
By offering it to someone.
That is a bit challenging in our lives.
So,
Thinking of someone who's mildly or moderately.
.
.
Challenging in your life.
And staying connected to the breath.
Repeat the following phrases after.
As you Place the word you with their name.
May you.
Be healthy.
Body,
Mind,
And spirit.
You May you take care of yourself while you.
.
.
May you be safe.
And protected.
And may you.
Peaceful.
At ease.
No.
Taking a moment to ground Checking in.
No judgment for yourself or the other.
See,
We need a little belly breath in.
Come back to the present moment.
As we know.
.
.
Offer loving kindness to all beings.
So.
.
.
I want you to envision those beings in Dionysus.
We can start with those who are in the midst of war.
Or genocide,
Or grave injustice.
Innocent civilians.
They're being killed in their homes or their homes destroyed.
Each.
Other animals.
Out of human species.
They've lost their home due to.
.
.
Our impact as a species.
Planet or other grief.
Catastories.
See them in your mind's eye as well.
Also see plant life.
The forest is the forest that have been.
Who will harvest?
Another endangered species.
No,
Also see.
Every other human being.
Yeah,
Bitch.
Very privileged existence.
Who is also experiencing.
Their own inner turmoil and suffering.
On the same human journey.
Our living journey.
For the other animals,
Not in human form.
Envision any other entities in the great beyond.
And holding all of those in your awareness.
Repeat the following phrases.
May all beings.
May all beings.
Be healthy.
Body and mind.
In spirit.
May all be.
Care of themselves wisely.
May all beings.
Be safe.
Amen.
And may all beings.
Be peaceful.
It's been the last minute of our practice right here.
Resting in this intention.
For universal loving kindness.
Happiness.
Remember that we are whole.
We are one.
We are loved.
We are love.
We are home.
And we are The love,
Light,
And truth within me honors the love,
Light,
And truth.
Within you.
Namaste.
