Opening Of Your Heart - Metta Meditation

Hi,

This is Keith McPherson,

And I'd like to invite you to join me for an upcoming meta-meditation.

To begin,

Make your way into a comfortable seated position,

Or you may choose to lay down on the floor.

Wherever you are,

Find a way to be comfortable for the next little while as you let yourself totally relax.

To begin,

Start narrowing down the focus of your mind to your breathing.

Become aware of the breath spilling in through your nose and spilling out through your nose or mouth.

Allow each breath to relax your whole body deeply.

Any areas in the body where you might be feeling tension,

Just send your exhale breath to those places and allow it to relax.

As you find yourself relaxing more and more,

I invite you to let your imagination open,

And imagine that right now you're standing in the center of a circle surrounded by all the people in your life that love you.

As you stand in the center of the circle,

Take a moment to look around at the outskirts of the circle and notice all the people who have gathered around to love and support you.

As you're looking around,

You might notice familiar faces.

You might see images of your parents,

Your brothers,

Your sisters,

Your children.

You might see relatives from your extended family.

You might even see people who have passed on to the other side,

Who are standing here at the edge of the circle,

Coming together to love you.

Beyond family and extended family,

You might also notice close friends,

Best friends.

You might notice acquaintances,

People that you work with closely,

Fellow peers,

Employees,

People that have supported you in your life along the way.

As you continue to look around the circle,

You might even see people you don't know that well but have also come to let you know that they care about you and your life.

Notice in this circle,

There may also be people that you admire,

People that have inspired you.

Although you may not have ever met them,

They've come to celebrate and to love on you.

Notice what it feels like to receive all of this positive love from your community,

From your family,

From your friends.

Notice how it makes your whole body feel.

Continue to breathe and receive the love that's being radiated onto you in the center of the circle.

As you're receiving this love,

Imagine that right in the center of your chest,

Your heart space,

There's a glimmer of light that begins to expand.

This light is no ordinary light.

It's a light that is originating from pure love.

As all the people in your outer circle are loving on you,

This light continues to expand and it starts filling up all the space within your heart center.

Notice how good it feels to allow this light to expand more and more,

Filling up your entire heart with love.

As the love continues to expand,

Notice that this love light can't be contained.

It has no choice but to grow bigger and spread wider,

Reaching out beyond the crevices of the heart space.

Notice that this love light starts filling up the entire structure of your physical body.

Notice this love light expanding wider and wider,

Reaching out to the perimeter of your entire body.

Every cell,

Every muscle,

Every joint in your body is filled up with light.

Beautiful love light radiating and expanding.

Take a breath and notice how good it feels to be full of love and light.

And now notice that this love light has no choice but to expand and widen.

And now imagine that this love light is expanding out beyond the space of your body and begins filling up the aura around you.

An aura around you of beautiful love light,

Glowing,

Radiating light all around you.

As this love continues to expand beyond your aura,

Notice that this love light is expanding out and filling up the entire space that you're in right now.

As this love light continues to expand and fill up the space,

Just know that anyone that enters this space will be loved,

Wishing the best for this space that you're in.

May this space be full of peace.

May this space be full of love.

May this space be healthy and free.

May all who enter this space be happy,

Healthy,

And free.

And now notice that this love light continues to expand beyond the walls of the space you're in,

And this love light reaches out into the community in which your space is situated.

Notice that beyond the perimeter of the walls that you're in,

This love light starts expanding and reaching out to all the people in the community around you.

Beautiful,

Glowing love light reaching into the hearts of the people that surround you in the community.

And as this love light begins to reach into their heart,

Just imagine all beings in your community being filled up with love and light.

And as these beings continue to be filled up with light,

Just wishing the best for every single one of them.

May all beings in this community be loved.

May all beings in this community be free.

May all beings in this community be well.

Notice how it feels as you recognize that all beings in your community are full of light,

Love,

Health,

And freedom.

And now notice that this love light continues to expand beyond the perimeter of your community and reaches out into the entire city or town that you're situated.

As the love light continues to expand,

Notice that all beings within your city or town are being filled up with love and expanding light,

Wishing the best for all beings in your city or town.

May all beings in this city or town be loved.

May all beings in this city or town be well.

May all beings in this city or town be free.

Notice what it's like to witness this love expanding all the way out,

Filling up the entire city or town that you live in,

A glowing space of love,

Health,

And freedom.

Beyond the city or town that you live in,

Notice that this love light continues to expand and radiate outwards,

Filling up the entire province or state,

That all beings within this province or state are filled up with light.

Imagine it now.

Every beating heart of every person in this province or state is filled up with more and more light,

Remembering how lovable they are.

May all beings in this province or state be loved.

May all beings in this province or state be well.

May all beings in this province or state be free.

Now imagine that this love light continues to expand,

Filling up your entire country,

That all beings in this country begin to receive the love light,

Love entering into the heart,

Into the body and the mind of all beings in this country.

Notice what it's like to witness this love entering in and creating more and more love and freedom all the time.

May all beings in this country be loved.

May all beings in this country be well.

May all beings in this country be free.

Notice that this light continues to expand beyond the borders of this country and expands so broad and wide that every country in the entire world is filled up with love and light,

All the beating hearts on this planet.

All of life is receiving the love light that's radiating outward.

Loving kindness,

Health,

Peace.

Feel the joy expanding into the hearts of all beings on this planet.

May all beings on this planet be loved.

May all beings on this planet be well.

May all beings on this planet be free.

Notice the feeling of love lighting up the entire globe,

The entire planet,

Full of love and peace.

It feels so good to expand the love light from your heart out into the entire world around you and now rising up above the globe and noticing the radiation of light lighting up the entire galaxy all the way into the infinite unlimited potential love,

Light,

Peace,

Health,

Radiating outwards.

May all be loved.

May all be well.

May all be free.

Peace to all beings everywhere.

Now,

As the entire cosmos is filled with love light,

Slowly start bringing your awareness all the way back to this single breath spilling in through your nose and spilling out through your nose or mouth.

Notice your belly filling up with air and slowly descending as you exhale.

Bring a hand onto your heart.

Bring the other hand onto your belly and just take a few moments to appreciate this life,

This love,

This light that is moving through you one breath at a time.

And when you're ready,

Slowly bring your arms by your sides.

Turn your palms to face up to the ceiling or place your hands on your thighs if you're seated.

Take one more deep breath.

Wiggle your fingers and your toes.

Slowly open your eyes and return back into this now moment knowing that love,

Health,

Freedom,

And peace has been sent out into the world around you and as you step into the rest of the day ahead.

May you remember that you are love and light radiating out and being a blessing to all those that you encounter.

Thank you for joining me in this practice and may you have a peaceful beautiful day ahead.

Namaste.