Welcome to this Loving-Kindness Meditation also called Metta. “Metta” is a Pali word that is often translated as “loving-kindness” or “benevolence” in English. It is a central concept in Buddhist philosophy and meditation practices. Metta is cultivating a loving and compassionate attitude towards yourself and others.
In this practice, you will be guided to embark on a journey to cultivate profound love, compassion, and openness within yourself and extend these energies to others.
The heart, which is the seat of love and compassion, is represented by a vibrant green light in this practice. As we harness the power of visualization, I invite you to tap into the transformative energy of the heart chakra, fostering a sense of interconnectedness and universal love.
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To begin this session, please find a comfortable seated position, either on a chair or cushion. Close your eyes gently and take a few deep breaths to settle into the present moment.
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As you inhale, silently repeat: Breathing in, I am aware of the present moment. Feel the breath entering your body, bringing with it a sense of presence and mindfulness.
On the exhale, silently repeat Breathing out, I release any tension or stress. Allow your breath to carry away any feelings of tightness or unease.
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Bring your awareness to your feet. Feel the sensation of relaxation spreading through your toes and the soles of your feet. Imagine a warm, soothing light enveloping your feet, releasing any tension as you inhale and exhale.
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Gradually move your attention upward to your ankles and calves. Picture the muscles here becoming loose and relaxed. Let go of any lingering tightness as you breathe out.
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Shift your focus to your knees and thighs. Feel the weight of your legs sinking into the support beneath you. Allow any tension to dissolve with each breath.
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Move to your hips and pelvis. Sense the gentle release of any stress or tightness in this area. Imagine a wave of relaxation moving through your lower body.
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Bring your awareness to your lower back and abdomen. Feel the soothing breath flow in, and as you exhale, imagine any tension melting away. Your body is becoming more and more at ease.
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Now, focus on your chest and upper back. With each breath, let the area expand and contract naturally. Feel the rise and fall of your chest as you breathe in and out.
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Move your attention to your hands and arms. Picture any tension draining away, leaving your arms pleasantly heavy and relaxed. Let go of any gripping in your fingers.
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Shift your awareness to your shoulders and neck. Feel the gentle release of any tightness. Imagine the tension melting away like ice turning into water.
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Bring your attention to your face. Relax your jaw, unclench your teeth, and let your facial muscles soften. Feel your forehead smooth out as any stress dissolves.
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Now, your entire body is in a state of deep relaxation.
As you continue to breathe, shift your focus to the area around your heart.
Picture a radiant green light shining here, as you inhale and exhale.
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With each inhale, feel the breath flowing in and around this green light, gently expanding and nurturing the energy within your heart space. As you exhale, visualize the green light growing brighter, radiating love and compassion in all directions. Sense the warmth and openness in your heart.
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Direct this heart-opening energy towards yourself, repeating the following affirmations:
My heart is open.
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I am filled with love and compassion.
The green light within me shines brightly.
I am at peace, and I love myself as I am.
Picture the green light expanding, enveloping your entire being, creating a protective and loving aura around you.
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Extend this heart-opening energy to someone you love. Visualize the green light connecting your hearts, and repeat the affirmations:
May your heart be open.
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May you be filled with love and compassion.
May the green light within you shine brightly.
May you be at peace, loved and supported.
Feel the interconnectedness of your hearts through the radiant green light, sharing and receiving love effortlessly.
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Now, expand the green light and include a person you do not love very much, maybe a person who made you feel hurt.
Repeat the affirmations:
May your heart be open.
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May you be filled with love and compassion.
May the green light within you shine brightly.
May you be at peace, loved and supported.
Feel the love you are able to send even to a person who made you feel sad, and continue to breathe.
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Now share this love with the entire Planet Earth, and imagine the Earth spinning around your body, around your heart space, repeating the following words:
May all hearts be open.
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May all beings be filled with love and compassion.
May the green light within each one shine brightly.
May all beings be at peace.
Sit for a few moments, bathing in the glow of your green light, sensing the universal connection of love that binds all living beings.
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Picture yourself in your mind’s eye, surrounded by this warm, loving light. Feel the compassion, kindness, and love emanating from your heart towards yourself and all the living beings.
Allow any pain or self-judgment to dissolve in this loving light as you continue to breathe and relax deeply.
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When you’re ready, gently bring your awareness back to your breath. Become aware of the surface beneath your body, and smile. Be grateful for these powerful moments in this metta meditation. Stretch your body a little bit and continue to breathe, feeling the love into your entire being.
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Gently open your eyes. Carry the warmth of loving-kindness with you in your daily life. Have a day filled with love, compassion, and kindness towards yourself and all the living beings around you.