Loving-Kindness (Metta) For Self & Others

Hey there,

This is Ryan.

Thank you for joining me for today's loving kindness meditation.

Sometimes called meta meditation,

This type of meditation is aimed at cultivating compassion for self and for other.

Self-compassion is a powerful attitude to adopt.

It can guide us through life's most challenging moments and it can protect us from those stories of the mind which might seek to undermine our sense of well-being.

It can help us identify our true calling and behave in a way that sustains and uplifts us,

Live in a way that is aligned with our values.

People who are compassionate with themselves are more compassionate to and with others.

When we inhabit a foundation of compassion,

We radiate that loving kindness out into the world and in turn the world reflects that energy back to us.

So first things first,

I invite you to get comfortable.

You can engage with this practice seated or lying down,

Whichever you prefer.

And when you're ready,

Just close off the eyes and we'll take a few deep cleansing breaths.

So in through the nose and let it out with an audible sigh.

We'll do two more of those.

In through the nose and sigh it out.

Deep breath in through the nose and letting it go with a sigh.

Continue breathing at your regular pace now.

It doesn't matter if the breath is deep or shallow,

Slow or fast.

You're not trying to control the breath,

Just let it rest as it is.

So visualize yourself breathing in this gift of life,

Flooding every cell in your body,

Providing life and energy to your muscles,

Your organs,

Your blood vessels and all the little cells in between.

And you might like to visualize your exhales as your gift to the planet.

After all,

Plant life,

Trees,

Flowers breathe in what we breathe out and in a way this is our gift to the planet.

Pure loving-kindness coming into our body to sustain us,

Pure loving-kindness flowing out of our body as a gift to the world.

I invite you now to bring to mind those nearest and dearest to you,

Your loved ones,

Your family,

Your closest friends.

You're welcome to hold this image in your mind if you like or you can call the feeling of these people into your heart space and hold it there.

This can be as many or few people as you wish.

I will now repeat a mantra or affirmation.

You are welcome to listen or to repeat the mantra to yourself just very gently as we address those nearest and dearest to you.

May you be safe.

May you be healthy.

May you be loved.

May you be safe.

May you be healthy.

And may you be loved.

May you be safe.

May you be healthy.

May you be loved.

Let your next inhale be a little deeper.

And on your next exhale,

Which I invite you to let go with an audible sigh,

Just releasing the image of your loved ones and all of that beautiful loving-kindness out into the world.

Now I invite you to call to mind the people in your life with whom you have uncomplicated relationships.

These could be your colleagues,

Associates,

People who you spend time with but perhaps who are not in your most intimate community.

Again I invite you to hold the image of these people in your mind's eye if that's comfortable.

Or you can hold them in your heart space.

And this can be as many or as few people as you wish.

And again we will address them,

Sending pure loving-kindness.

May you be safe.

May you be healthy.

May you be loved.

May you be safe.

May you be healthy.

And may you be loved.

May you be safe.

May you be healthy.

May you be loved.

Once again let your next inhale be deeper.

And just sigh those connections and that loving-kindness out into the world.

Now I invite you to call to mind someone with whom you have a difficult relationship or are engaged in some sort of conflict with.

Perhaps someone that you feel animosity towards.

And I appreciate this may be triggering for some people.

And so I encourage you to acknowledge that they are also a human being.

No matter what the challenge,

No matter how painful the conflict,

They,

Like you,

Are a person with feelings,

Emotions,

A life just as complex and nuanced as yours.

They are also a human being who is worthy of love and kindness.

I invite you to embrace this moment as an opportunity to let go of any animosity,

To let go of any challenging emotions,

And instead lean into compassion.

Please now visualize a thread from your heart connected to their heart.

Wherever in the world they may be,

Visualize that thread beaming out of your heart space and going directly to theirs.

And as you repeat these affirmations,

Visualize pure loving-kindness flowing down that thread from your heart into theirs.

May you be safe.

May you be healthy.

May you be loved.

May you be safe.

May you be healthy.

And may you be loved.

May you be safe.

May you be healthy.

May you be loved.

And again,

Deepening that inhale,

And on that exhale,

Sigh out that loving-kindness to that individual and into the world.

Now I'd like you to visualize yourself.

Visualize yourself filling with pure loving-kindness,

Pure life-giving energy with each inhale,

And sharing that compassion,

Sharing that loving-kindness with each exhale.

You will now address yourself.

May I be safe.

May I be healthy.

May I be loved.

May I be safe.

May I be healthy.

May I be loved.

May I be safe.

May I be healthy.

And may I be loved.

In a moment I will ask you to gradually increase the depth of each inhale and prolong your exhales.

You may wish to visualize yourself flooding with pure golden light or pure white healing light,

Whatever feels most natural to you.

Whichever you choose,

Visualize your body filling with pure compassion for yourself and for other.

As I guide you to deepen each inhale and exhale,

Visualize that compassionate light within you expanding outwards further and further.

With your first breath,

Flood your entire body,

Every single cell flooding with pure loving-kindness.

Feel every part of your body,

Every cell breathing right now in this moment.

And with your exhale,

Send that loving-kindness out to engulf your entire body,

A cloud of loving-kindness.

With your next breath,

Which I invite you to make a little bit deeper now,

Fill your whole body with loving-kindness again.

And as you exhale,

Expand that sphere of loving-kindness,

Expand that cloud of compassion out to encompass the whole of the building or the space that you're currently in.

And again deepening your inhale,

Breathing in pure loving-kindness.

And on this exhale,

Expand that cloud of compassion even further now to encompass the whole of the city or town or area that you are in.

Expanding loving-kindness to envelop your immediate community,

All of the people,

The beings,

The plants,

The animals,

All life.

Cover it with compassion.

And again filling your lungs,

Filling your whole body with pure loving-kindness.

And on this long exhale now,

Let that light of loving-kindness,

That cloud of compassion,

Expand even further to encompass the entire of this planet.

All life,

All beings on this planet covered with loving-kindness.

And with one final deep long slow breath in,

Sending out that cloud of compassion,

That pure healing light,

And throw it out to encompass the entire universe.

Sending pure loving-kindness,

Pure compassion to the entire universe.

And perhaps take a moment now to notice how you feel in your body,

In your heart,

If there are any emotions present.

Notice if you feel relaxed,

If there's a sense of lightness or any weight or fatigue anywhere in your body,

Or if you feel perhaps restored in some way.

And gradually over your next few breaths,

In your own pace,

Bring awareness inwards,

Focusing on the sensations of the body.

Just noticing how it feels to be seated at this moment in whatever posture you're currently in.

Perhaps you can notice your clothes against your skin,

Or your skin against the air.

And using the sensations of the breath,

Coming back into this present moment,

Here and now.

And if it feels good to do so,

Then you might want to wiggle the toes or the fingers,

Roll out the wrists,

And when you're ready,

Opening the eyes.

Thank you for meditating with me today.

I hope this meditation helps you find an ally in compassion.

Have a beautiful day.

I'll see you next time.