Metta Meditation - Audio
You can download this short meditation practice to your phone.
Find a comfortable position and close your eyes.
Bring our attention and awareness to the breath
Inhale, noticing sensations of breath
Exhale, noticing sensations of breath, especially at the level of your heart.
Let's do this a few times to settle yourself in the present moment, bringing the body and mind here.
Start with yourself, and receive these words with an open heart.
May I be safe
May I be happy
May I be healthy
May my mind be at ease.
Imagine someone you care about and are grateful for, and simply wish them well with these words.
May you be safe
May you be happy
May you be healthy
May your mind be at ease.
Imagine someone you don't particularly feel one way. Someone neutral.
Keeping that person in mind, send them your wishes
May you be safe
May you be happy
May you be healthy
May your mind be at ease.
The next step is to imagine someone you really don't appreciate and do the same thing.
May you be safe
May you be happy
May you be healthy
May your mind be at ease.
Finally, extend your well-wishes to the world.
May you be safe
May you be happy
May you be healthy
May your mind be at ease.
With Love Pau!