Hello and welcome.
My name is Nat and my whole purpose,
My whole reason for being here today is to help cultivate love and kindness.
Love acts as our most extraordinary catalyst when striving to transition from a scarcity mindset to one of abundance.
My favorite way of transitioning from fear to faith is through the practice of love.
This love and kindness meditation is also known as a meta meditation.
This ancient technique entails generating feelings of loving kindness and extending them towards yourself and others.
The roots of this meditation can be traced back to the teachings of Buddhism.
You find a quiet place where you can remain still,
Seated or lying down without being interrupted.
Close your eyes or soften your gaze and begin taking deep breaths in and out of the body,
Using each inhale to notice if there's any tension and each exhale to relax and to let go.
In the mind's eye,
Will you welcome in someone that you care about?
Will you direct all of your attention,
Your focus to them?
See them showing up in front of you in the very best that they can,
A smile on their face.
As you smile back,
Your heart fills with love and gratitude for this person.
And as you repeat these phrases to them,
Will you tune in,
Not into the thought,
The words themselves,
Will you tune in to the feelings they generate?
Sending all of those feelings,
That energy,
Towards the person you see in front of you now.
Together breathe in and sigh it out.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful and at ease.
Feel the joy you wish for them.
Feel the health you wish for them.
Feel the safety you wish for them.
And feel the peace and ease you wish for them.
See them receive your love and kindness.
See them fill,
Overflowing with your love.
And then gently untether yourself from them.
Let them leave your awareness.
And we'll gently extend your love and kindness to include more people.
Invite someone else in,
A friend,
A family member,
Perhaps someone it may feel just a little challenging to extend love and kindness towards.
See that person now.
In the mind's eye,
See them showing up,
Doing the very best that they can,
As they are able in this moment.
And let it be enough,
Just for now.
And then repeat after me,
But don't just say the words,
Feel.
Send the feelings over to this person.
Wish it for them.
May you be happy.
May you be healthy.
May you be safe.
May you be peaceful and at ease.
Send them joy.
Send them good health.
Wish for their safety,
Their peace,
And their ease.
See them receive all of your love and kindness.
See it fill them.
And then gently untether yourself from them.
Let them go.
Extend your loving kindness towards yourself.
See you in your mind's eye,
As you exist in this moment,
Doing the very best that you can.
See yourself.
And then open yourself up.
May I be happy.
May I be healthy.
May I be safe.
May I be peaceful and at ease.
Feel happy.
Feel healthy.
Feel safe.
Feel at peace and at ease.
Allow yourself to open and receive this love and kindness from yourself.
And then gently untether yourself from you.
Let yourself go.
And finally,
We extend your love and kindness to all beings,
Envisioning a world filled with love and compassion.
May all beings be happy.
Wish it.
May all beings be healthy.
May all beings feel safe.
And may all beings be peaceful and at ease.
Untether yourself from the beings of the world.
Let them all go.
Take a few moments to sit in the feelings of love,
Of kindness,
Of compassion that you've cultivated.
Coming back to this Metta meditation,
This love and kindness effort regularly can help you develop a deep sense of self-compassion and of empathy towards others.
It is a powerful tool when you need to shift from fear back into faith.
It is from here that I acknowledge you and your effort today,
That I share my deep gratitude for spending this time with me.
It is from here that I send you off with love,
With peace and ease.
