We will now practice a meta loving kindness meditation.
To begin the loving kindness meditation,
Sit in a comfortable and relaxed position.
Begin by taking three deep breaths with slow,
Long,
And complete inhalations and exhalations.
For the next minute,
Feel and envision the breath moving through the center of your chest in the area surrounding your heart.
For the next minute,
Feel and envision the breath moving through the center of your chest in the area surrounding your heart.
We will begin by practicing meta towards ourselves.
If you feel comfortable,
You can bring your hands to your heart,
Feeling the heart,
And breathing deeply and slowly.
Sitting in this space of mindful awareness,
We will mentally repeat slowly and steadily the following phrases of meta.
May I be happy.
May I be peaceful,
Safe,
And at ease.
May I be filled with loving presence and loving kindness.
And may my mind and heart awaken and be free.
Continue to offer this meta loving kindness to yourself for the next minute.
May I be filled with loving presence and loving kindness.
We will now offer this loving kindness to someone outside of yourself.
Bringing your awareness to a friend or someone in your life that has deeply cared for you.
If you feel comfortable,
You can bring your hands together in prayer position in front of your heart.
Once again,
We will mentally repeat slowly and steadily these words of meta.
Sending this meta and loving kindness towards this person or being who has deeply cared for you.
May you be happy.
May you be peaceful,
Safe,
And at ease.
May you be filled with loving presence and loving kindness.
And may your mind and heart awaken and be free.
Continue to send this meta loving kindness to this person or being for the next minute.
May you be filled with loving presence and loving kindness.
And may you be filled with loving presence and loving kindness.
We will complete our practice of meta by offering loving kindness to all beings everywhere.
Once more,
We will mentally repeat slowly and steadily the following words of meta.
May all beings be happy.
May all beings be peaceful,
Safe,
And at ease.
May all beings be filled with loving presence and loving kindness.
And may all beings,
Minds,
And hearts awaken and be free.
Thank you for watching!
