This is a Metta meditation.
Metta meaning loving kindness.
So just taking a comfortable seat and gathering yourself into the present moment.
Taking a moment here to scan through the body and gently release any areas of tension.
Just softening and letting go.
Breathing into the aliveness of the body.
And then drawing your attention to the center of the heart.
And just breathe deeply into this space.
Breathing in softness and expansion.
Breathing out any heaviness.
Every breath just opening the heart center a little more.
And elevating the energy that resides here.
And perhaps you can tune into a sense of energy vibrating or tingling.
Every inhalation expanding that energy and radiating it through the body.
And the Buddha teaches us that we must first love thyself before we may have a depth of love for others.
So with a sense of open hearted awareness let's send ourselves some loving wishes.
May I be well and happy.
May I know what it feels like to experience true love,
To give and receive unconditional love.
May each and every cell of my body be vibrant with health.
And may I know what it feels like to live with ease and contentment.
And may I be filled with loving kindness.
May that loving kindness extend out to all beings.
And they're bringing to mind a loved one,
Someone who's special to you.
Perhaps someone that's in need of some help or support at this time.
Breathe them into your heart space.
Connect with them deeply.
And send them these wonderful warm wishes.
May they be well and may they be happy.
May they know what it feels like to experience giving and receiving pure,
Unconditional love.
May each of the cells in their physical body be vibrant with health.
May they know what it is to live with ease and with peace and contentment.
And may they be filled with pure loving kindness that they extend out to all beings.
And may they know what it feels like to live with ease and with contentment.
And they're bringing to mind your friends or your family.
A group of people that feel special to you.
And perhaps your wider community,
Your neighbors,
Your work colleagues.
Anybody that feels special to you that you connect with.
Breathe them deep down into the center of your heart.
And may they be drawing to mind any attributes that they may have that you connect with,
That you admire.
And that you understand why you have such a wonderful connection with these people.
And as an offer of gratitude and of well wishes.
May you extend them these loving,
Healing thoughts.
May they all be well and be happy.
Knowing what it feels like to experience pure joy.
May they open their hearts to giving and receiving pure and unconditional love.
May they know what it feels like to be full of their bodies.
Be vibrant with health through each of their cells.
May they know what it feels like to be full of health.
Full of energy and full of life.
May you reach in every one of them.
Be filled with loving kindness.
May it beam from them and radiate to all beings that they come in contact with.
Like a ripple effect.
And are drawing to mind all beings.
Each and every single being on this planet.
Without judgement.
Not separating the good from the bad.
Having an understanding that everybody comes from the essence of love.
It is only hurt and trauma that make me people feel angry.
And if we are to love and accept and offer compassion to all beings.
Then it will bring us together,
Unify us and help us to all realize what it feels like to feel love,
To feel loved and to feel loving.
So bringing all beings down into your heart,
Breathing them in.
Feeling that connection.
May all beings know what it feels like to be truly,
Truly happy.
May all beings soften the hurt and anger within their hearts.
And know what it feels like to give and to receive pure,
Unconditional love.
May they be wrapped up in it and may they be radiating that love to everyone they come in contact with.
May all beings know what it feels like to enjoy radiant health,
Vibrant energy.
To be able to live life to its fullest.
May all beings live with peace and with ease.
Enjoying contentment and fulfillment.
And may all beings be filled with loving kindness.
Loving kindness that extends out to all beings,
Everywhere.
May we all live in unity.
May we all live with compassion in our hearts.
And may we all contribute to collective consciousness with loving kindness.
May we all live with peace and love in our hearts.
Namaste.
