Welcome to your metta meditation.
Allow yourself to find a comfortable position.
This could be seated or laying down.
Take a deep breath in and a deep breath out.
Gently soften your gaze or if comfortable,
Close the eyes.
Let the body be relaxed and let your heart be soft.
Let go of any plans,
Any preoccupations.
Let go of any plans,
Any preoccupations.
Let go of any plans,
Any preoccupations.
Notice the breath softening.
Let the body be relaxed and let your heart be soft.
Let go of any plans,
Any preoccupations.
Notice the breath softening.
Notice the breath softening.
This practice is done in five stages and we begin with yourself.
You begin with yourself because without loving yourself first,
Loving others would be almost impossible.
As you repeat this practice,
Let your heart be relaxed and let your heart be soft.
You begin with yourself because without loving yourself first,
Loving others would be almost impossible.
As you repeat these phrases after me,
Picture yourself as you are in a heart of loving kindness.
Perhaps you will find it easier to picture yourself as a young and beloved child.
Breathe gently now.
As we repeat these lines,
Let the feelings permeate your body and mind.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be at ease and happy.
May I be filled with loving kindness.
May I be safe from inner and outer dangers.
May I be safe from inner and outer dangers.
May I be well in body and mind.
May I be well in body and mind.
May I be at ease and happy.
Continue to picture yourself here in this heart of loving kindness.
Allow these feelings to permeate your body and mind.
When you feel you have established a stronger sense of loving kindness for yourself,
You can then expand your meditation to include others.
Next,
Choose someone in your life who has loved and cared for you.
Someone who has loved and cared for you.
Picture this person carefully as you repeat the following phrases.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Continue to picture this person in your life who has loved and cared for you.
Next,
Think of an acquaintance.
Someone you don't know very well.
Someone you feel neutral about.
It could be a neighbor,
A colleague,
Anyone you don't know very well.
Just like you,
This person wishes to experience joy and well-being in their life.
Begin to picture this person very carefully as we repeat the following phrases.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Continue to picture this person carefully,
Holding them in your heart with love and kindness.
Next,
Think of someone in your life who really challenges you.
Like you,
This person wishes to experience joy and well-being in their life.
Begin to picture this person carefully.
And then recite after me.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Continue to picture this person carefully.
This last round,
We expand our awareness to all living beings.
Imagine the entire earth in your mind's eye.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and happy.
Continue to imagine the entire earth filled with loving kindness.
When you're ready,
Take a deep breath in and a deep breath out.
Take a moment just to notice how the body feels,
How the mind feels,
How the heart feels.
When you're ready,
You can gently open your eyes.
Thank you.
