Loving Kindness (Metta) Meditation
You can begin by settling into a comfortable seat.
Allow your hands to rest on your lap and for your shoulders to soften away from the ears. Gently close your eyes and allow your mind to settle into the awareness of your body and for you body to settle into the support beneath you….Begin to take slow, long, deep breaths…breathing in fully and out completely. Take a few more long, slow breaths…..Now allow your breath to be natural, to be easy. Noticing the wave-like movements of the belly as you breathe…
In this practice, we’ll be cultivating loving kindness. We all have within us, this natural capacity for lovingkindness. It’s a natural opening of a compassionate heart…to ourselves and to others. And we will begin by developing lovingkindness toward ourselves…so allow yourself to open up to your basic goodness and visualize yourself receiving the following phrases. Repeating silently in your mind…..
May I be safe,
May I be happy
May I be healthy
And may I live with ease.
Letting yourself bask in the energy of lovingkindness…breathing it in…and breathing it out…inviting feelings of peace and acceptance…Now bring to mind someone who is dear to you. Someone whom you care about and who has always been supportive. Reflect on this person’s basic goodness and feel your appreciation for them. Visualize this person receiving the following phrases. Repeating silently in your mind…..
May you be safe
May you be happy
May you be healthy
And may you live with ease.
Now we will extend our awareness beyond ourself, beyond our loved ones, our communities and include all beings everywhere…Aware of all the joys and sorrows that all beings experience… Visualize all beings receiving the following phrases. Repeating silently in your mind…..
May all beings be safe
May all beings be happy
May all beings be healthy
And may all beings live with ease.
Really nice. And now, bringing this practice to a close by extend kindness to yourself once again. Sitting for as long as you need to bask in the energy of loving kindness that may have been generated here. And we will finish off with a deep breath in and a complete breath out.