ANAHATA CHAKRA: Metta Meditation

METTA or LOVING KINDNESS MEDITATION

We will now practice a Metta or loving-kindness meditation. With your heart open and free from its emotional burdens, bring to mind a family member, friend or pet who you truly love without limits. Allow this generous feeling of unconditional love to fill every nook and cranny of your heart space. Imagine this beings face and with a smile invite them into your limitless heart space and say to them the words of loving-kindness: “Lokah samastha sukhino bhavantu” which means “May you live in safety, be happy, find peace”. 

Next imagine in your mind’s eye someone you know who is going through a particularly tough time; perhaps a friend with a health crisis or a co-worker who was laid off. Imagine this person sitting in front of you and invite them into your heart space by saying the words of loving kindness: “Lokah samastha sukhino bhavantu” which means “May you live in safety, be happy, find peace”. 

Next imagine the people you see every day, your neighbor, the grocery clerk, the bank teller. Those people you pass on the street that you may or may not know. See their faces and with a smile, invite these everyday people into your heart space as well, without doubt. Know that there is ample room in your heart space for everyone that you come across, both known and unknown. Say to them the words of loving-kindness: “Lokah samastha sukhino bhavantu” which means “May you live in safety, be happy, find peace”. 

Next imagine in your mind’s eye someone with whom you have a difficult relationship; perhaps a co-worker or a family member. As you bring them to mind, notice the emotions or sensations that are brought to the surface. Open the doors to your generous heart and with a smile invite them in without hesitation. Allow whatever negative emotions you may have about this person to melt away and recognize that you both are seeking acceptance and love. Say to them the words of loving-kindness: “Lokah samastha sukhino bhavantu” which means “May you live in safety, be happy, find peace”. 

Next imagine looking at your own reflection in a mirror. What do you see when you gaze at yourself? If at first there is regret and shame, can you look deeper to find your innate good qualities shining through? With as much unconditional love as you held for your friend or pet you love without limits, open the doors to your heart and say to yourself the words of loving-kindness: “Lokah samastha sukhino bhavantu” which means “May I live in safety, be happy, find peace”.  Open and receive whatever this opportunity has to offer you in this moment. Imagine bringing your palms together at your heart and bowing down to wisdom received from this revelation. There is no separation, only oneness.