Hello,
Welcome to today's meditation practice.
My name is Tiffany and I will be guiding us through this practice.
Today's practice is all about the heart.
And today we're going to be using a practice called metta as we explore loving kindness for ourselves,
For our family,
Friends and for our babies and for the world around us.
So if you haven't done so already make sure you're in something comfortable and in a comfortable seated position or even lying down.
And then start this video when you're ready.
Welcome back.
I trust you have found your meditation position and you're ready to explore this metta practice for the heart.
If it feels natural,
You can practice with one hand on your heart and the other on the belly.
Or if not just allow the hand to rest in the lap or on top of the knees.
And then allow the eyes to close or you can cast your gaze down to find some stillness.
Committing your whole body to stillness notice if there are any areas of the body that's holding any tension.
So this could be physical tension being held in the shoulders,
The jaw or the forehead.
Or maybe mental with items like a to-do list,
A concern or a repeated conversation.
And as you begin to notice this quietly tell yourself and give yourself permission to let go of any worries,
Concerns,
The duration of the practice.
And maybe even repeating after me,
I give myself permission to let go of any worries or concerns for the duration of this practice.
And now move your awareness into the heart space.
And from this awareness you might feel the rise and fall of the chest or maybe the belly.
If you have a tendency to control the breath on awareness it might feel relaxing to take a couple of complete breath cycles.
And be intentional to let go on the exhale out of the mouth and allow the body to relax.
Let's do this once together.
Inhale deeply.
Exhale,
Let everything go.
Heart,
Mind and body relaxes.
And if you need to repeat this please do so.
Or you can just allow yourself to settle into the present moment.
Now imagine you are looking at a beautiful ancient mirror.
You're looking at a reflection of your past,
Present and future self.
Your eyes are soft and your smile is gentle and with the deepest of compassion.
Repeat the following after me.
We are going on a journey and we have work to do.
It will not be easy but we will be okay.
Now let's begin.
We are going to start off by offering ourselves some well wishes for the journey.
Repeating the following mantra phrases after me.
May I be filled with loving kindness.
May I be safe from inner and outer danger.
May I be well in heart and mind.
And may I live with ease and happiness.
Now imagine you are standing in front of a beautiful courtyard in front of all of your family,
Friends and fur babies.
Past,
Present and future.
Let your eyes softly gaze into theirs.
And your lips form a gentle smile.
And you softly repeat to them.
May you be filled with loving kindness.
May you be safe from inner and outer danger.
May you be well in heart and mind.
And may you live with ease and happiness.
Moving on to expand our meta for the heart.
Imagine you are now standing at the highest point in the city.
Your eyes and smile are soft of that of a concerned mother or father offering their support and compassion.
You softly repeat to your people.
May you be filled with loving kindness.
May you be safe from inner and outer danger.
May you be well in heart and mind.
And may you live with ease and happiness.
Moving on to expand our meta for the heart.
Imagine you are standing at the peak of the highest mountain overlooking the entire world.
Your eyes are soft.
Your smile is gentle.
And just as that of a concerned mother or father you begin to offer your love,
Support and compassion.
Softly repeating to the world.
May we be filled with loving kindness.
May we be safe from inner and outer danger.
May we be well in heart and mind.
And may we live with ease and happiness.
And just taking a few moments to breathe this in.
One last time to your family and friends of fur babies in the world.
You repeat the following.
May we be filled with loving kindness.
May we be safe from inner and outer danger.
May we be well in heart and mind.
And may we live with ease and happiness.
Staying here for just a few moments.
Of heart center focused.
Breathing into the heart space with loving compassion.
I hope you have enjoyed this meta for the heart.
Please proceed on with your day when you are ready.
The light in me sees the light in you.
Namaste.
