Welcome back to our meditation journey. Today, we're going to explore loving-kindness meditation, also known as Metta meditation. This practice cultivates feelings of love, compassion, and goodwill towards ourselves and others.
Explanation of Loving-Kindness Meditation: "Loving-kindness meditation involves silently repeating phrases of loving-kindness towards oneself and others. It's a practice rooted in the Buddhist tradition but can be practised by anyone, regardless of religious or spiritual beliefs."
Preparing for Practice: "Find a comfortable seated position, close your eyes, and take a few deep breaths to centre yourself. Allow your body to relax and your mind to become still."
Generating Loving-Kindness Towards Oneself: "Begin by directing loving-kindness towards yourself. Silently repeat phrases such as: 'May I be happy. May I be healthy? May I be safe? May I be at peace.' Allow the feelings of love and compassion to arise within you as you repeat these phrases."
Extending Loving-Kindness to Others: "Once you've cultivated loving-kindness towards yourself, gradually extend it to others. You can start with loved ones, then expand to neutral individuals, and finally to people you may have difficulties with. Silently repeat the same phrases of loving-kindness towards each person: 'May you be happy. May you be healthy. May you be safe. May you be at peace.'"
Embracing All Beings: "Finally, extend loving-kindness to all beings everywhere, without exception. Envision a world filled with love, compassion, and goodwill. Silently repeat the phrases: 'May all beings be happy. May all beings be healthy. May all beings be safe. May all beings be at peace.'"
Conclusion: Loving-kindness meditation is a powerful practice that can transform your relationship with yourself and others. By cultivating feelings of love and compassion, we contribute to a more harmonious and compassionate world.
Thank you for joining me today, and I'll see you tomorrow for Day 13, where we'll explore another aspect of meditation.
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