Welcome to this loving kindness meta meditation.
Begin by getting yourself comfortable and being gentle with yourself as you switch from whatever you were doing prior to this whether it be sleeping or working,
Socializing,
Allowing yourself to switch into a state of non-doing,
Into being.
Begin making contact with the body bringing attention to your breathing.
If your breath or your body feels far away moving your hands over your heart or your belly or anywhere that feels soothing and alive.
Making that intention for your whole being to be welcome and to be present in this practice.
Acknowledging distracting thoughts or natural and giving yourself grace as you come back to the practice.
Taking a moment to set the intention for our meta meditation.
One of my favorites for this meditation is to open my heart.
Perhaps it could be to cultivate loving kindness or to care more deeply for myself and others.
Together we'll start by bringing to mind a person or a pet for whom you have deep feelings of love for.
Imagine this person or pet visually or sense them noticing the feelings you have for them arising in your body.
Maybe a smile,
Maybe a simple warmth in the body.
Just allow what arises to be felt.
Now letting go of this person or animal but staying with the feelings that have risen and seeing if you can offer loving kindness to yourself.
I'm gonna repeat some mantras and in my pause or silence feel free to repeat them out loud or in your head.
May I be safe,
May I be happy,
May I be healthy,
May I live in peace no matter what I am given,
May my heart be filled with love and kindness.
Noticing the feelings,
Sensations that arise.
Now noticing if you can stay in this sensation of loving kindness and switch your mind's eye to someone who supports you.
As you bring this person to mind we'll go through the same practice.
May you be safe,
May you be happy,
May you be healthy,
May you live in peace no matter what you are given,
May your heart be filled with love and kindness.
Noticing again,
Noticing how your energy is being sent towards this person.
Now gently pivot the mind towards someone who brings up difficult feelings.
You might feel a slight annoyance or irritation towards this person without letting the mind attach to the story as much.
Simply begin the practice as you direct this energy towards them.
May you be safe,
May you be happy,
May you be healthy,
May you live in peace no matter what you are given,
May your heart be filled with love and kindness.
Mmm checking in with the body.
Now turning the mind's eye towards the broader community and planet in which we all live.
Seeing your family,
Your friends,
Teachers,
Mentors,
Neighbors,
Colleagues,
And people in your town,
Your state,
Country,
All over the planet.
May we be safe,
May we be happy,
May we be healthy,
May we live in peace no matter what we are given.
May our hearts be filled with love and kindness.
Observing any shifts from when we started observing any shifts from when we started practice.
Noticing that beautiful deep well of compassion and love and grace that is felt within oneself and can be a gift to the world.
Gently bring attention and contact to the breath.
Taking a few deep breaths as if you were first waking up,
Being gentle and slow,
Coming back into your space.
I hope you have a beautiful rest of your day.
Thank you for practicing.
