Welcome.
I'm Carrie and this is your 20 minute guided meditation.
Begin by finding a place to sit a place where you can be undisturbed for the next 20 minutes.
Once you find that place,
Turn off sounds on your cell phone and find a cushion or a pillow to elevate your sits bones if you're going to sit on the floor.
That allow your knees to come comfortably to the ground.
And then you can find supports for under the knees if you need it.
You can also find a chair sitting tall and upright in a chair with your feet comfortably flat on the ground is also an upright position.
Once there,
Bring the spine nice and tall.
Take a few deep breaths into the spine.
Feel your shoulders melt away from your ears.
Let the elbows hang heavily into the side body.
Your palms rest on your knees or thighs or take a mudra cosmic mudra palms facing the sky,
Left hand and the right palm and thumbs touching.
Now begin today with the metta sutra.
Close your eyes and listen and see what sensations arise as I say the words.
Metta sutra.
This is what should be done by those who are skilled in goodness and who know the path of peace.
Let them be able and upright straightforward and gentle on speech humble and not conceited contented and easily satisfied.
I'm burdened with duties and frugal in their ways.
Peaceful and calm,
Wise and skillful,
Not proud and demanding in nature.
Let them not do the slightest thing the wise would later approve.
Wishing and gladness and in safety may all beings be at ease whatever living beings there may be,
Whether they be weak or strong omitting none.
The greater the mighty medium short or small the seen or the unseen those living near far away those born and to be born.
May all beings be at ease.
Let none deceive another despise any being in any state let none through anger ill will wish harm upon another.
Even as a mother protects with her life or child or only child so with a boundless heart should one cherish all living beings radiating kindness over the entire world spreading upward to the skies and downward to the depths outward and unbounded freed from hatred and ill will whether standing or walking seated or lying down free from drowsiness.
One should sustain this recollection.
This is said to be the sublime abiding by not holding on to fixed views of pure hearted one having clarity of vision being freed from all sense desires is not born again into this world.
Gently gaze down at the floor in front of you.
The eyes are soft.
The face is soft.
The jaw is soft.
And the tongue rests on the roof of the mouth the tip touching where the teeth meet.
The breath comes in and out of the body through the nostrils and the belly softens your awareness gently on the breath.
The body responding to this air.
Notice any sensations that arise in the body.
Em Acharya.
.
Begin to direct loving kindness towards yourself.
Love,
Openness,
Acceptance.
You can feel these penetrating the body and the mind.
And you can use the phrases of meta.
May I be happy and at peace.
As you say the words,
Grow the feeling,
The feeling of happiness.
Imagine what that would be like if you have no experience of it.
Dig deeply to find it.
You have.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
