Welcome to this meditation on maisiri,
Loving kindness or metta,
Friendliness.
This meditation has a combination of words of affirmation that are carried on the natural current of the breath and a gentle focus on a part of the body.
So find a comfortable seat.
I prefer the ground with a cushion under the knees,
Under the buns.
If your knees don't come to the ground fully,
You might want to put a few cushions under your buns and move the bottom flush back.
So the sitting bones will root to the front of whatever you're sitting on.
If you're on a chair,
Feet flat,
Shoulder width apart and if you're on the ground,
Knees wide,
Close your eyes.
Place your palms down on your legs.
And we'll do a few cleansing breaths,
Scanning the body slowly to settle.
So begin with an exhale.
Feel your bones ground to the earth.
Exhale out of the mouth.
Then inhale.
The breath will rise from toe tips,
Fingertips to crown.
Exhale out the mouth,
Trace the same pattern and watch the breath exit fingertips,
Toe tips to the earth.
Slow the breath again.
Inhale breath rises.
Sit up tall.
Exhale breath falls.
Empty holding intention to the earth again.
Exhale mine empties.
Jaw soft.
Last breath here.
And release the breath at the bottom of the next tail.
And notice the subtle shift as now we're focusing on natural breath,
Breathing in and out of the chest.
So just watch the natural breath rise,
The breastbone and watch the natural breath soften the shoulders,
The chest and even feeling that your arms and hands relax.
And if at any time your mind moves beyond the techniques,
Then just take a deeper breath,
Recenter and try to come back to the natural breath at the chest.
All the areas surrounding the chest soften and can you feel that the exhale even softens the energy of the heart?
Can you feel that the inhale widen the energy of the heart?
And if you can't feel that,
Then you stick with just the physicality.
Chest and shoulders soft.
Just witnessing the natural breath move at the heart.
Now I like to do these words carried on the current of the inhale and then allow the exhale to settle the words.
And you can do whatever naturally is happening,
Whatever suits you.
And so on the natural inhale,
I want you to say silently or aloud,
May I own my worth?
And then your exhale softens.
Next inhale,
May I own my value?
Next exhale softens.
Next inhale,
May I be embraced by love?
And the exhale softens.
Inhale may I own my worth?
A suggestion so soft.
Next inhale,
May I own my value?
Next inhale,
May I be embraced by love?
On the inhale,
May I own my worth?
The exhale spreads the affirmation of loving kindness.
The inhale,
May I own my value?
The exhale just helps it move through your whole body being.
Next inhale,
May I be embraced by love?
The exhale spreads it.
And now continue,
If you forget words or mess them up,
It's okay.
May I own my worth?
May I own my value?
May I be embraced by love?
Continue.
Now as you say the words on the inhale,
On the exhale feel it in your body.
May I own my worth and on the exhale feel it in your body.
May I own my value and feel it in your body.
May I be embraced by love?
On the exhale feel it in your body.
Continue.
Now continue.
Take a full breath in integrating that practice.
Exhale out the mouth.
Inhale circle the arms out and up and with the palms down exhale palms slow descent down the midline grounding your energy to the earth.
And then inhale bring your hands in prayer to the eyebrows center.
Honoring the practice in the shift.
We say Namaste.
And now right hand to your heart left hand on top cross your right thumb on your left.
This is the heart wings of evil mudra.
Jai.
Praise the flow that guides you.
In the heart spirit or life flow may you listen to its guidance and let it guide you.
We say Jaya.
I hope that these words continue to move on the current of your natural breath as this meditation ends.
Thank you so much.
