Welcome and Namaste.
My name is Iris.
Thank you so much for joining me now for this Metta Loving Kindness practice.
In this meditation we gradually widen our circle of care and compassion.
Let's begin.
Please make yourself very comfortable either lying down or sitting upright.
Close your eyes now.
Relax your expression and bring the sense of a gentle smile to your lips.
Relax the muscles around your eyes and your jaws.
Allow your shoulders to let go and your belly to be soft.
Please bring someone to mind now whom you hold very dear,
Whether a family member,
A friend or a pet.
Whilst holding an image of this beloved being in your mind,
Say inwardly,
May you be well,
May you be happy,
May you be safe,
May you live in ease and peace.
Feel the depth of care and sincerity in your blessing.
Now we are going to direct this same blessing to ourselves.
We are often less than kind to ourselves,
Sometimes due to childhood or societal conditioning,
And we speak to ourselves unconsciously in a harsh or judgmental way.
We should always endeavor to speak to ourselves in a loving way,
As if speaking to a close and cherished friend.
So saying inwardly now to yourself,
May I be well,
May I be happy,
May I be safe and may I live in peace and ease.
Now bring to mind an acquaintance,
Someone you don't know very well,
Perhaps a neighbor or a workmate or someone you see on the bus.
And whilst holding this acquaintance in your mind,
Say inwardly,
May you be well,
May you be happy,
May you be safe and may you live in ease and peace.
And now bring to mind someone in your life with whom there is some tension in your relationship.
Perhaps you've had some disagreement or have a long-standing grievance.
Acknowledge that we never fully know and understand what others have gone through in the past or are currently dealing with in their lives.
So whilst holding this person in your mind,
Say inwardly,
May you be well,
May you be happy,
May you be safe and may you live in ease and peace.
And now extending this beautiful blessing to all beings everywhere,
All sentient beings who can feel pleasure and pain just as we can,
To all beings near and far,
Human and animal brothers and sisters,
Let us extend this heartfelt wish.
May you be well,
May you be happy,
May you be safe and may you live in ease and peace.
And know that at this very moment there are many,
Many beings all over the world also practicing Metta loving-kindness and extending to all beings including us this loving blessing.
Let us feel uplifted and grateful that others are wishing us well.
Thank you so much for joining me today.
May your loving-kindness ripple out into the world.
Have a beautiful day.
Blessings and Namaste.
