Give yourself ready,
Sit up.
We're going to work with a different meditation today,
A loving kindness meditation,
A metta is called in the tradition metta,
M-E-T-T-A meditation.
We're going to use the practice of meditation and the tool of mantra to access loving kindness.
We're going to keep coming through different words,
Different experiences,
Different feelings of through loving meditation.
So find your seat,
Maybe lie down if you really need to relax a little bit more.
If you're going to fall asleep,
Then sit up or maybe do this meditation later after you take a nap because you need to be present for this.
Sleeping is not presence,
It's sleep.
So and for this meditation,
All we're going to simply do is use words,
Use a phrase and really not just have it be an idea and keep it in the mind,
But have it drop down into your heart,
Let it bring it into your body and follow along with where it takes you.
So thank you again.
Sit up tall.
Close your eyes.
Get still.
Find your breath.
Yeah,
Find your breath.
Not just get in touch with it,
But take control of it.
Get very deliberate,
Very intentional,
Increasing the quantity and the volume of your breath and improving the quality in a smooth light fashion.
Thank yourself for showing up and taking this time,
Making this time.
I thank all of you for being here.
Just a few more moments here of just feeling your breath and step behind the mind and your thoughts and your feelings.
And as you step back and become that silent observer,
Just let go.
Notice how you're feeling today in this moment.
Keep working with that breath.
Hold space for that feeling.
Whatever it is,
There is no good or bad.
Just let it be.
Find that breath,
Your breath,
And let it pass on through.
Maybe it's stubborn and sticks around a little bit longer.
It's fine.
Be with it.
Watch it.
Don't attach yourself to it,
But just detach and watch.
Find your breath.
Find peace within your breath.
You'll find peace by slowing down your breathing,
By being mindful of the gaps between the inhale and the exhale,
Allowing distractions to hold space for them and let them float by.
When I hear the sirens too,
That doesn't mean I need to create a conversation or a feeling about the sirens or an image or an idea.
Keep your distance.
And here we go.
The metta meditation.
Just follow along.
So I'm going to like kind of call in response,
But not an audible response on your end,
But an internal response.
I might repeat this several times,
Like the same word several times and I might not,
But just be again,
Not just lost in the thought of what it is,
But can you really begin to experience and fall into it and be with it and be with whatever it takes you.
Here we go.
May I release all anger,
Frustration.
I release all anger and frustration.
Yeah,
I really saw anger and frustration.
Just keep repeating that gently to yourself.
Let it move and change.
May I release all anxiety.
May I release all anxiety.
May I release all arguments I'm having with myself or others.
I really saw arguments I'm having with myself or others.
May I be more patient with myself and others.
May I be more patient with myself and others.
Really feel it drop into it.
Notice any resistance.
Give that space to try again.
Say it again.
Fall in.
Yeah.
Be more kind to myself and others.
Yeah,
Be more kind to myself and others.
May I be more compassionate with myself and others.
Yeah,
Be more compassionate with myself and others.
Breathe,
Feel,
Be with the energy of the suggestion.
May all beings be happy and free.
May all beings be happy and free.
May all beings be happy and free.
May I find gratitude in every moment.
I find gratitude in every moment.
Keep that breath moving,
Keep the breath as the anchor to the meditation.
I will leave you here.
Thank you so much for showing up,
Putting in the work,
Spreading the love,
Making any donations that you feel are appropriate or sharing the love is a great way to thank you.
I really I appreciate you being here.
I love that we get to do this together.
