Welcome to your Metta Meditation in loving kindness.
To begin,
Find a comfortable position.
You could be seated or lying down.
Take some time to settle in,
Ensuring you are supported,
Warm and relaxed in your body.
Begin to connect to your breath.
Notice the sensations of breathing inside your body.
Allow your awareness to find the center of your chest,
Your heart space.
Now spend a few moments breathing into your heart space.
You could visualize,
Sense or feel that there's a cozy little room located just behind your heart.
A dwelling,
A place for the self.
Go ahead and decorate this room any way you like.
Once you've decorated your cozy little room,
Visualize yourself in the room.
This might be you as you are today,
Maybe as a small child or as an elderly person.
And as you hold yourself as a cherished guest in your heart,
Begin to silently repeat the following four phrases.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Now bring into mind someone you care for deeply.
Imagine them sitting in the room of your heart.
With them in the space of your heart,
Silently repeat,
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now imagine the room in your heart is infinite,
Room enough for all being.
Welcome them in as cherished guests in the space of your heart.
And silently repeat,
May all be filled with loving kindness.
May all be well.
May all be peaceful and at ease.
May all be happy.
I encourage you to stay here in this space of your heart with compassion,
Empathy,
Forgiveness in mind.
Stay as long as you like.
As you're ready,
You can go ahead and open your eyes and take these gifts of compassion and kindness.
Sprinkle them wherever you go.
