METTA Loving Kindness Guided Meditation

Hi,

And thanks for joining me on this Metta Loving-Kindness meditation today.

So before we begin this meditation,

I want us to just bring loving-kindness and awareness to the fact that we're here today meditating on this topic.

I really think that the world needs more loving-kindness,

And that's why I've been drawn to share this with you guys.

Just be mindful of any emotions that you associate with loving-kindness and how you might feel about having an increased awareness around this topic.

So let's find a comfortable seated position,

One that allows us to fully relax and let go.

And we'll start by taking three deep breaths together,

And with each breath we'll say,

Breathing in,

I know that I am breathing in,

And breathing out,

I know that I am breathing out.

So just exhaling all of the air from our physical bodies,

Gently closing our eyes.

And inhale and breathing in,

I know that I am breathing in.

Breathing out,

I know that I am breathing out.

Breathing in,

I know that I am breathing in.

And breathing out,

I know that I am breathing out.

Bringing an intention to today's practice,

To mind.

It can be anything from wanting to have a little bit more self-compassion towards yourself and others,

Or just something as simple as accepting life as it is.

And just hold that intention in your heart during today's practice and let it guide you.

Then say to yourself,

Either silently or quietly out loud,

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Let's say that three times together.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

And one more time.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

So we're going to focus on our physical bodies,

Nice and slow.

And with each body part I mentioned,

Gently bring a smile to that part,

A softening,

And also a gentle,

Warm and glowing light,

Which is loving kindness,

That slowly fills that part of each body.

And as this happens,

I want you to feel the quality of this light is like hugging a small child.

So imagine that someone who really loves you has placed their arms around you in a warm embrace.

And let's begin.

Say either silently or quietly out loud,

Breathing in,

I am aware of my mouth.

Breathing out,

I smile at the mouth.

Breathing in,

I am aware of my nose.

And breathing out,

I smile at the nose.

Breathing in,

I am aware of my eyes.

Breathing in,

I am aware of my ears.

And breathing out,

I smile at my ears.

Breathing in,

I am aware of my forehead.

Breathing out,

I smile at my cheeks.

Breathing in,

I am aware of the crown of my head.

And breathing out,

I smile at the crown of my head.

Breathing in,

I am aware of the back of my head.

And breathing out,

I smile at the back of my head.

Breathing in,

I am aware of my throat.

And breathing out,

I smile at my throat.

Now softly bring your attention and imagine the head and neck filling up with the gentle glowing light and loving kindness.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Breathing in,

I am aware of my shoulders.

Breathing out,

I smile at the shoulders.

Breathing in,

I am aware of my upper arms.

And breathing out,

I smile at my upper arms.

Breathing in,

I am aware of my elbows.

And breathing out,

I smile at my elbows.

Breathing in,

I am aware of my lower arms.

And breathing out,

I smile at my lower arms.

Breathing in,

I am aware of the back of my hands.

And breathing out,

I smile at the back of my hands.

Breathing in,

I am aware of the palms of my hands.

And breathing out,

I smile at the palms of my hands.

Breathing in,

I am aware of my fingers.

And breathing out,

I smile from my fingers.

Gently bring your awareness and imagine the head,

Neck,

Arms,

And hands are filled with the gentle glowing light and loving kindness.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Breathing in,

I am aware of my upper chest.

Breathing out,

I smile at the upper chest.

Breathing in,

I am aware of my upper back.

And breathing out,

I smile at the upper back.

Breathing in,

I am aware of my abdomen.

And breathing out,

I smile at the abdomen.

Breathing in,

I am aware of my lower back.

And breathing out,

I smile at the lower back.

Breathing in,

I am aware of my pelvic floor.

And breathing out,

I smile at the pelvic floor.

Breathing in,

I am aware of my glutes.

And breathing out,

I smile at my glutes.

Now gently bring your awareness and imagine your head,

Your neck,

Your arms,

Your hands,

And your torso are filled with this gentle glowing light and loving kindness.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Breathing in,

I am aware of my thighs.

Breathing out,

I smile at my thighs.

Breathing in,

I am aware of my knees.

Breathing out,

I smile at my knees.

Breathing in,

I am aware of my calves.

Breathing out,

I smile at my calves.

Breathing in,

I am aware of my feet.

Breathing out,

I smile at my feet.

And breathing in,

I am aware of my toes.

And breathing out,

I smile at my toes.

Gently bring your awareness and imagine your head,

Neck,

Arms,

Hands,

Torso,

Legs,

And feet are all filled with this beautiful warm and gentle glowing light and loving kindness.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Breathing in and breathing out,

I smile throughout all of my body,

From the crown of my head down to the soles of my feet and to the tips of my fingers.

And the whole of my body is filled with loving kindness and a warm and gentle glowing light.

May I be happy and free.

May I be safe.

May I awaken to the light of my true nature.

Gently bringing your focus now to the center of your body,

At the point just in front of your spine,

In the center of your chest.

Become aware of this gentle warmth of loving kindness from your source,

From your heart space.

Begin to expand the growing warmth of loving kindness from this central point outwards.

Breathing in,

I am aware of this point,

An arm's length in front of my body.

And breathing out,

There is loving kindness,

An arm's length away from my body.

To the left of my body,

To the right,

Behind,

In front,

Above,

And below.

Breathing in and breathing out,

I am sitting inside this warm and nurturing glowing light.

Simple bubble surrounds me,

Filled with loving kindness.

An arm's length around,

Above,

And below my entire physical body.

Breathing in and breathing out,

I experience loving kindness as a warmth radiating from the center of my body,

At my heart,

Out to the limits of this bubble.

And while I'm imagining sitting inside this bubble,

Which slightly expands and contracts with my breathing,

As I am happy and free,

May all beings be happy and free.

As I am safe,

May all beings be safe.

As I have awakened to the light of my true nature,

May all beings awaken to the light of their true nature.

As I am happy and free,

May all beings be happy and free.

As I am safe,

May all beings be safe.

As I have awakened to the light of my true nature,

May all beings awaken to the light of their true nature.

And one more time,

As I am happy and free,

May all beings be happy and free.

As I am safe,

May all beings be safe.

As I have awakened to the light of my true nature,

May all beings awaken to the light of their true nature.

Breathing in,

I am aware of the whole space around me,

And breathing out,

I smile to all of the space around me,

Which is filled with a gentle and glowing light.

Breathing in,

I am aware of the city I live in,

And breathing out,

I smile to the city that I live in,

Which is filled with a gentle and glowing light.

Breathing in,

I am aware of the country that I live in,

And breathing out,

I smile to the country that I live in,

Which is filled with a gentle and glowing light.

Breathing in,

I am aware of the planet that I live on,

And breathing out,

I smile to the planet that I live on,

Which is filled with this beautiful,

Warm,

And glowing light.

Breathing in,

I am aware of the earth,

The sun,

And the moon,

And breathing out,

I smile to the earth,

To the sun,

And to the moon,

Which are filled with this warm and nurturing,

Glowing light.

Breathing in,

I am aware of the universe,

And breathing out,

I smile to the entire universe,

In its infinite and vast glory,

Which is filled with this beautiful,

Gentle,

And glowing light.

Let's just pause here for a moment and rest the mind in this spaciousness.

May we all awaken to the light within.

May the universe awaken to the light within.

May the earth,

The sun,

And the moon awaken to the light within.

May the planet awaken to the light within.

May the whole country awaken to the light within.

May the city awaken to the light within.

All the way back down into your bubble,

And the bubble will slowly shrink in stages as you breathe in and out,

Until it's a tiny dot in your heart.

And the dot disappears,

And we rest our minds in this natural and free space.

As I am happy and free,

May all beings be happy and free.

As I am safe,

May all beings be safe.

As I have awakened to the light of my true nature,

May all beings awaken to the light of their true nature.

Gently bringing your awareness back into this present moment,

And noticing any shifts in your energy after doing this practice today.

Before we end,

I want you to maybe think about someone who is in distress,

Or perhaps a broader scale,

The world in distress,

And just go ahead and send them loving kindness and compassion.

May whatever light that has been gathered by this practice today benefit all beings everywhere.

Namaste.