Meta meditation is a practice that allows us to discover our capacity for loving kindness toward ourselves and to others and helps to develop compassion.
It may also aid in feelings of well-being,
Healing,
Positive emotions,
And a decrease in pain levels.
For the practice,
Begin by coming to a comfortable seated position or you may lie down if it feels more comfortable to you.
With kindness and care,
Adjust your body so that you can be completely comfortable for the practice.
Then scan through your body and notice if there is any part of you that could use a little more loving care.
And direct some energy to that part of your body.
The practice of loving kindness begins with self.
You might start off by offering gratitude for your body and your practice.
Then begin to connect with the breath.
Scan the facial expression,
The pools of the eyes,
The jaw,
The belly.
Press down through the sits bones.
Allow the shoulders to glide back and down,
Allowing the energy of the heart to open like a beautiful flower opening towards the sun.
Feel breath flowing through the nostrils and begin to grow the breath.
Breathe into the belly,
The ribs,
The heart space.
And exhale,
Soften the heart,
Ribs,
Belly hugging in.
Continue to breathe in this way.
Feel breath in the belly,
The ribs,
The heart space.
Contrating these words to yourself silently like an echo.
All of your energy focused behind the words.
My heart fills with loving kindness.
I love myself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease and peace.
Allow those words of loving kindness to ripple their way through your whole body and being like an inner smile.
Bathing in these words of kindness towards self.
Notice how it feels to offer yourself those words.
Now begin to think about someone that you have a great affection for.
It could be a friend,
A family member,
A child,
A cherished pet,
Or even someone that you've never met that perhaps has inspired you or someone who has shown you kindness or care.
Hold them with presence deeply in your heart space and offer the same sentiment to them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and peace.
Notice how it feels to offer those words to someone that you care for deeply or someone who has imprinted on your life in a positive way.
In your mind's eye,
You might even imagine this person receiving this offer of loving kindness from you.
Now call to your mind someone who may be struggling or having a difficult time right now.
Hold them in the energy of your heart and offer them the same.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and peace.
Imagine that person receiving those words,
That offering from your own heart.
Now begin to think of someone that you have neutral feelings for.
It could be an acquaintance,
Someone you know just from passing,
A store clerk,
A neighbor.
Hold them in your heart and offer the same sentiments to that person.
You may not even know their name,
But you'd like to wish them well.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and peace.
Notice how it feels to offer those words to another.
Perhaps again imagine that person receiving those words from the intention of your heart.
Now begin to call to mind a difficult person.
Someone you've struggled with in the past or currently.
Perhaps someone whose words or actions are difficult to you in some way.
Also know if these feelings are too strong.
Come back to yourself and offer yourself compassion and loving kindness for your struggle.
Loving kindness always starts with self.
Choose one person.
Hold them in your heart space.
Offer them the same.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease and peace.
Notice how it feels to offer those words to someone that you may have experienced difficulties with.
And now begin to think more globally.
All beings near,
Far,
Known,
Or unknown.
May all beings be happy.
May they be healthy.
May they be safe.
May they live with ease and peace.
Place your right hand over your heart center.
And left palm rest over the top of the right in the Hridaya Mudra.
Thinking with the wisdom of your own sweetheart.
Notice the feeling within your own heart space.
Perhaps lighter.
More spaciousness.
A sense of ease or peace.
As you continue throughout your day,
Notice how you are showing up with people that you connect with.
Or perhaps how you would like to leave people feeling after connecting with you.
May you continue your day with ease and peace.
As you are ready,
Allow your hands to come and rest back on your legs or by your sides.
Slowly open your eyes.
Om Shanti Shanti Shanti Peace,
Peace,
Peace.
I honor the light within you.
Om Shanti Shanti Shanti Peace,
Peace,
Peace.
I honor the light within you.
