Welcome to your Metta meditation to allow yourself and those that you love to live in peace,
Joy,
Ease,
And happiness.
Let's begin.
Sitting up nice and tall,
Feet rooting into the earth,
Or you may sit in a cross-legged position if that feels more comfortable for you.
Allow your hands to rest gently in your lap,
The right hand facing up,
And place the left hand facing up inside of your right hand.
A blessing,
Bal Mudra in your lap,
Allowing blessings to come into your life and into the lives of those that you love.
As you breathe and center yourself,
Being present in this moment,
Right here and right now,
Feel the earth as it supports you.
Sitting up nice and tall,
Allowing space between your vertebrae so that light,
Healing energy can flow through and around your spine and your bones.
Flowing in your blood is beautiful light,
Beautiful energy,
Healing,
Vibrant colors,
Sounds,
And energy frequencies.
Let your tailbone draw deep into the earth as if you're connected and rooting down into the earth.
And let there be a light that shines from the crown of your head all the way up to the heavens.
You're rooting into the earth as you're reaching high up into the sky.
Place a gentle smile on your lips and gently close your eyes,
Tuning inward so that you allow chaos,
Distractions,
Overwhelm.
Turn it off.
Tune in.
Inside is where your inner power comes from.
And within you is the well,
The connection to source,
Your eternal greatness.
Breathe,
Feel,
See yourself in the state of ease,
Gentleness,
And peace.
And repeat silently to yourself,
May I be happy,
May I be healthy,
May I be free from suffering,
May I live in peace and ease.
Breathe,
Feel the power of your words,
Feel the sense of knowing,
Assured of your happiness,
The guarantee of your health and well-being.
And now with your mind's eye,
Imagine someone in your life,
Maybe a partner or a family member,
A friend,
Entering the room,
Invited by you to sit next to you.
You acknowledge each other and you smile at one another.
With your mind's eye,
Looking into the eyes of this dear person and you say to them,
May you be happy,
May you be healthy,
May you be free from suffering,
May you live in peace and ease.
Breathe in,
Exhale,
And you see that very important person,
Smile with appreciation,
With a sparkle in their eye,
Acknowledged and grateful for you.
And your person stands up,
You bid each other goodbye for now,
And they leave the room.
Taking a deep breath in,
Clearing your space,
And now inviting in another family member or friend into your space to sit next to you.
See who it is,
See their kindness,
See their love,
And you invite them to sit next to you.
And they do,
With a gentle smile on their lips,
A sparkle in their eye.
You look at them and you say,
May you be happy,
May you be healthy,
May you be free from suffering,
May you live in peace and ease.
You feel the space you're creating become lighter and brighter.
More joy,
More happiness fills the room.
Your person smiles at you,
Sparkle in their eye,
They thank you,
And exit the room.
Feeling light and joy,
You invite another friend,
Family,
To sit with you in this space of healing light and energy.
You see who it is,
You see their face,
You notice they're happy,
Smiling,
Grateful to be with you in this moment,
Regardless of any circumstance outside of the two of you.
Sitting in your space,
You look into their eyes and you say,
May you be happy,
May you be healthy,
May you be free from suffering,
May you live in peace and ease.
You feel the lightness come from their heart,
The appreciation and joy for this time with you.
You're breathing in,
Exhaling more space for more light and more love.
Your person smiles with gratitude and exits the room.
Now allowing one after the other of family,
Friends,
Partners,
Colleagues to come and join you in a big circle in your space.
It could be five people,
It could be 20 people.
Who do you see?
Who do you invite into this space of light,
Healing,
Appreciation,
Joy?
Just see them enter the room and sit beside you,
Beside each other,
Forming a circle of light and love.
And we all say together,
May we all be happy,
May we all be healthy,
May we all be free from suffering,
May we live in peace and ease.
You see the light surrounding all of you as if it's magical,
Like these words create this energy bubble all around you,
Elevating your state,
Elevating your emotions.
Regardless of what's happening outside of your circumstance,
You notice the smile on each person's face.
You notice the sparkle in their eye,
Grateful,
Joyful to be in each other's presence right now.
Filled up with a love,
With peace,
With light that each and every one of them will take into the world.
Breathing in,
Exhale,
Feeling lighter,
Happy,
So much gratitude for each human being sitting with you now.
And you acknowledge each other,
Notice each other's presence,
Noticing each other's gifts and worthiness.
And with a smile,
You notice each member you invited into your circle,
And you give an acknowledging smile from the heart as you bid each one of them goodbye for now.
And one at a time,
Each person stands up and leaves the room,
And you notice them go,
Happy,
Lighter,
Healthy,
Vibrant,
And you find yourself now sitting in your room,
So much light and energy still filling the room as if they're still there.
So much good we create from our own heart,
Our own choice to connect to one another,
To be close to each other,
Heart to heart,
Authentic truth to authentic truth,
So grateful.
With that gratitude,
You bring your hands to rest on your heart,
Left hand on your heart,
Right hand on top,
A gentle smile on your lips,
You feel the lightness in your eyes as your eyes are still closed,
Softness in your face,
Feeling your body brighter,
Gentler,
Happy,
Happier than ever before.
Grateful for this practice and this time to connect and to be right where you are right now.
Breathing in,
Exhale,
Inhale,
Exhale,
And again,
Inhale,
Sip in a little bit more air,
Fill the lungs,
Stretch,
Feel,
And exhale,
Gently,
With a smile on your lips,
Open your eyes,
Pressing the palms together,
Now at the heart center and the pose of gratitude,
So grateful for you,
For your light,
For your love,
For your life.
Namaste.
