Metta (Loving-Kindness) Meditation

Welcome to this guided meditation.

Begin by making yourself comfortable either in a seat or lying down.

As you're settling into your posture,

Just check in and see how comfortable you are.

If there is an opportunity to enhance your comfort by even one percent,

Make whatever little adjustments you can here so that you feel really deeply at ease in your body.

If there are any little wrinkles you feel on your clothing or a hair resting on your forehead or one more little wiggle you'd like to get out of your fingers or toes,

Do those little things here so that you can come into ease and stillness.

Then gradually let your body begin to settle and start to become aware of the earth,

The ground beneath you.

Feel your body in contact with whatever is below you supporting you and if you're seated you might feel that support beneath your pelvis,

Your legs,

Your feet.

If you're lying down you might feel that support any number of places along the entire back of your body from your head all the way down to your feet.

So as you become aware of these points of contact between your body and the earth,

This is the support that you receive here.

On your next few breaths,

Especially your exhales,

Invite your body to settle and rest into that support.

Exhale is the part of our breath that naturally induces relaxation.

Invite that process to happen here.

Let's find a little bit more releasing of tension,

Settling into your posture as you breathe out and then begin to become aware of the rhythm of your breath.

Feel the gentle movement of your body as you breathe.

A gentle rise and fall of your chest or your abdomen as your breath naturally flows in and out.

Invite your breath to be smooth and relaxed.

Let it flow gently at its own pace.

It's perfect for you right here,

Right now.

Now gradually let your attention remain with the flow of your breath as it shifts to focus also at the space of your heart.

And if it helps you to have your hand or hands on your heart here to enhance your connection with your heart,

Feel free to move your hands gently.

Let them rest at your heart and begin to feel the flow of your breath as if it's moving in and out through your heart.

As you do this,

Really gently invite your breath to begin to deepen.

Let your inhale come in through your nose just a little bit longer than your natural breath.

And your exhale softly out your nose or mouth just a little bit longer.

As you're breathing gently,

Begin to pay special attention to your inhales.

Each time you breathe in,

Notice that your body expands.

There's an extra energy brought into your heart space.

And invite that to have a nourishing quality.

Feel the nourishment that comes into your body,

Into your heart,

Each time you breathe in.

Now direct your attention and this energy to be one of real deep care,

A genuine sense of compassion and concern for the well-being of yourself,

Those around you.

Feel that energy come in with your inhale right into the space of your heart.

Let that begin to grow and expand.

Each time you breathe in,

You're bringing in a little bit more of that energy of care,

Of compassion.

Now as you exhale,

Begin to feel this energy,

This sense of care and compassion start to flow out of your heart.

That you have this capacity to give this care and compassion as well as to receive and bring it in.

So as your breath gently flows in and out,

Now start to feel the movement of this energy of care,

Compassion flowing in and out of your heart,

Gently riding on a wave and rhythm of your breath.

Continue to let your breath flow in this way.

Breath and energy of care and compassion flow in and out of your heart.

And now we'll begin the metta portion of our practice.

For this we'll say the same phrase just silently in our mind as we think of different people to send this care and compassion to.

The phrase that we'll use is may you be happy,

May you be healthy,

May you be at ease.

So to begin,

Think of yourself.

Hold you in your mind,

In your heart,

And with this sense,

This energy of care and compassion silently say in your mind,

May I be happy,

May I be healthy,

May I be at ease.

Repeat this a more times.

May I be happy,

May I be healthy,

May I be at ease.

Repeat this phrase just another couple times,

Feeling the gentle flow of care,

Compassion with your breath through your heart.

And after the next time you repeat this phrase,

You can release the awareness of sending this energy to yourself.

Take a few more relaxed breaths here,

Reconnecting with the movement of energy and air through your heart.

Now call to mind a being who you feel very fondly toward.

You feel that it's very easy to love and care for this person or this being.

Let them come into your mind and into your heart,

Hold them gently.

And now silently say to yourself,

May you be happy,

May you be healthy,

May you be at ease.

Repeat that a few more times.

May you be happy,

May you be healthy,

May you be at ease.

As you repeat this just a couple more times,

Feel that energy of care flow with your breath through your heart.

And after the next time you repeat the phrase,

You can let go of that repetition.

Take another couple breaths sending a little more care to this person or this being.

And then gently let them float from your mind.

Now call to mind someone who you have neutral feelings towards.

Someone you might not know very well,

But see on occasion.

This might be someone that you see on your daily commute or the cashier at the grocery store.

Let them come into your awareness and settle into the space of your heart,

Hold them gently.

And begin to repeat the phrase towards this person now.

May you be happy,

May you be healthy,

May you be at ease.

Repeat this a few more times.

May you be happy,

May you be healthy,

May you be at ease.

Let the awareness of your breath through your heart continue to flow here as you send care.

Repeat the phrase another time or two.

And then you can release the awareness of the repetition of the phrase.

Gradually let this person float from your mind.

And now call to mind someone who you feel it might be a little more difficult to send care or love toward.

Someone you might have experienced some challenges or difficulties with.

Let them come into your mind,

Into your heart,

And hold them gently.

Now repeat the phrase towards this person.

May you be happy,

May you be healthy,

May you be at ease.

May you be happy,

May you be healthy,

May you be at ease.

Repeat this a few more times in your mind.

Feel the flow of your breath bringing care into your heart,

Giving you the capacity to send it to this person you might find a little difficult.

After the next time you've repeated the phrase,

You can let that release from your awareness.

Hold this person in your heart one more moment and then gently let them float from your awareness.

Now reconnect with the rhythm of your breath,

Your capacity for care,

Compassion.

And last,

We invite all beings into our awareness.

All humans,

Past and present and future.

All of the creatures,

The plants,

The beings on this earth and beyond.

Let your awareness expand to encompass it all and hold all beings in the space of your heart.

And now we repeat the phrase again.

May we be happy,

May we be healthy,

May we be at ease.

May we be happy,

May we be healthy,

May we be at ease.

Repeat this phrase a few more times,

Holding all beings including yourself in your heart,

Letting the care and compassion gently flow in and out with your breath.

After the next time you repeat the phrase,

Let that repetition fade from your awareness.

Send all beings one more breath of care and compassion and let them fade from your mind as well.

Now bring your attention back to you,

To your heart,

Your breath.

Feel the gentle rhythmic flow of your inhale and exhale,

Letting your breath and awareness flow gently in and out through your heart.

Now notice how you feel.

What has this practice stirred within you?

Or perhaps what has settled within you during the course of this practice?

With this awareness,

I invite you to bring or keep your hands at your heart.

And finally invite a sense of gratitude to join you here.

In the space of your heart,

Can you feel grateful for what you've experienced here?

Whether it was joyful or challenging or anywhere in between,

The experience that you've had has been one of learning,

Awareness,

And growth.

And for this we invite a sense of gratitude.

We're grateful too for our ability to practice in community,

Whether we're all here at the same time or we share this practice at different times and different places,

We know that we are not walking this journey alone.

We're grateful that we're here showing up for ourselves and that everyone in this community is here showing up,

Learning to be their best self so that we can continue to make the world more loving,

Kind,

And compassionate one moment,

One person,

One being at a time.

As you're ready to emerge from this practice,

Just gently begin to deepen your breath,

Move your body gently,

Wiggle your fingers,

Your toes,

Bring your hands over your eyes,

And open your eyes gradually into the darkness of your hands.

Slowly lower your hands down and make your way back into the light and the space around you.

Thank you so much for joining me for this practice today.

May you go forth and have a beautiful day.