Welcome to a Dhyana practice,
A loving kindness meditation called Metta Bhavana.
I invite you to take some time to move into a seated position that is most comfortable for you.
You may choose to lower the gaze or close the eyes when you're ready.
Dhyana can be described as the continuous inward flow of consciousness.
Through the practice of Dhyana,
We can befriend ourselves to be a witness of our ever-changing thoughts,
Feelings,
And sensations.
The more we practice this,
The less likely we are to get caught up in them.
You may notice sensations and feelings come and go.
Without getting caught up in any thoughts,
Feelings,
Or sensations,
Allow yourself to notice what you notice.
We meet ourselves just as we are.
Perhaps you'd like to take a few cleansing breaths,
Inhaling through the nose and exhaling through the nose.
You can search the world for someone who is more deserving of your own loving-kindness than you.
But there is no one to be found.
You,
More than anyone in this entire universe,
Needs and has always deserved your own loving-kindness.
I invite you to send loving-kindness to yourself.
May I be free from suffering.
May I be happy.
May I be healthy.
May I live with ease.
I invite you to bring into your mind's eye someone that you really admire or who inspires you.
Let's send them loving-kindness.
May you be free from suffering.
May you be happy.
May you be healthy.
May you live with ease.
Now bring into your mind's eye a neutral person,
Someone maybe who you've seen in your community.
We can send them loving-kindness.
May you be free from suffering.
May you be happy.
May you be healthy.
May you live with ease.
Now I invite you to bring into your mind's eye someone who you've had difficulty with.
We'll send them loving-kindness,
Not with the intention of forgetting any hurt that was caused,
But instead with the intention of freeing yourself from any pain that you're holding on to.
May you be free from suffering.
May you be happy.
May you be healthy.
May you live with ease.
Now I invite you to bring into your mind's eye all beings everywhere.
May all beings be free from suffering.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Just as we began by sending loving-kindness to ourselves so that we could ripple that loving-kindness to others,
I invite you to call your energy back and send it to yourself.
May I be free from suffering.
May I be happy.
May I be healthy.
May I live with ease.
And when you're ready,
I invite you to come back into the space and open your eyes.
