Hi,
I'm Allison.
This is a gentle bedtime metta meditation to help you unwind and ease into rest.
You can lie down or get as cozy as you'd like.
Let yourself settle.
Feel the weight of your body being held.
There's nothing you need to do now,
Nothing to fix,
Nothing to manage.
Let your breath slow down naturally,
Like your whole system is exhaling the day.
Soften your forehead,
Your jaw,
Your throat,
Your belly,
Your hips,
Your legs.
Let your exhale be the sound of,
I'm done for the day.
Now,
Bring your attention to the center of your chest,
Not forcing anything to open.
You're just noticing the warmth there.
This is where metta begins.
Metta means loving kindness.
It starts right in the middle of your chest.
You notice that warmth,
That vibration,
That light.
Imagine this warmth like a soft bedside lamp,
Dim,
Steady,
And quiet.
We'll build our metta practice in a few different parts.
It starts with yourself.
You'll send that warmth in the middle of your chest to yourself.
And you'll silently repeat a few phrases after me.
May I be safe tonight.
May my body rest deeply.
May my mind settle.
May I be at ease.
We'll say it again slower.
Almost like a lullaby for your own nervous system.
May I be safe tonight.
May my body rest deeply.
May my mind settle.
May I be at ease.
Let the words soften the edges of your day.
The to-do lists,
The conversations,
The mental load.
Let it all drop down.
So now you'll move the metta.
You'll picture someone who makes your heart feel warm.
You'll see them resting,
Breathing,
Winding down.
Offer them these wishes.
May you be safe.
May your body rest comfortably.
May your mind be peaceful.
May you sleep with ease.
Feel the gentle connection between you.
Just two humans doing their best in this world.
Now bring to mind someone more neutral.
Maybe someone not in your inner circle.
Someone who passed through your day without much notice.
Hold them lightly in your awareness.
And offer,
May you be safe.
May you rest well.
May you feel ease tonight.
This is the quiet power of metta.
Expanding your heart in simple,
Steady ways.
Now we expand even greater.
Imagine your awareness widening.
Your city,
Your country,
The whole world settling into nighttime.
Offer these final phrases.
May all beings be safe.
May all beings rest deeply.
May all beings be at peace.
May all beings be free.
Let these wishes float outward.
Like a soft breath in the dark.
Take one more slow inhale.
And a long,
Gentle exhale.
Feel how your body has softened.
Feel the quiet around you.
Feel the quiet inside you.
There's nowhere else to be.
There's nothing else to do.
You're allowed to rest.
When you're ready,
You can drift into sleep.
Or simply stay here and enjoy the stillness.
Thank you for practicing with me tonight.
