Metta Meditation Guided | Meditation for Healing

SHARING IS CARING!
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Hey everyone! I'm Mel with Yoga Lifestyles And in this video I'll be leading you through a guided metta meditation

So this is a very special kind of meditation for a couple reasons One, it's a loving-kindness meditation that helps nurture emotional pain So if you're suffering through heartbreak or experiencing turbulence and some of your friendships or even resentment among your family This is a great meditation to help you navigate that healing process Second it helps manifest forgiveness and that's something that sometimes very difficult for us to do very difficult for us to do because it requires us to step outside of our ego

But, in order to receive love we must first give love So, let's do it! Whenever you're ready, Get into a comfortable seated position and shut your eyes First, let's draw attention to our breath and you'll inhale through your nose And send your breath to below your belly button, on your navel Fill your lower belly up with air and let your belly rise

Followed by your chest Exhale Release the air from your chest Release the air from your belly So it's almost like a seesaw

Inhale push your belly out Lift your chest Exhale Chest fall Belly fall

This is known as our Ujjayie breath It's a calmness breath that helps warm up the body and get centered and aligned As you inhale and exhale through your nose constrict your throat just a tiny bit as if you're fogging up a mirror And if you want to try it pretend like you're fogging up a mirror with your breath If you're having trouble

Just open your mouth and try it It'll be like a [ha] sound Inhale Exhale Now try it with your mouth closed

Inhale Exhale Do a few more at your pace; long and mindful And begin to feel your mind clearing You are a blank slate

Make sure your breath lifts you up Make it loud enough so, you can hear it But, maybe someone's standing a few feet away couldn't And then in your mind picture yourself Keep breathing as you do this

But think of three mantras or mettas you would like to send to yourself Today we'll do happiness, strength, and peace Picture one of your happiest moments and picture details about that day With your own face in mind send yourself happiness, strength and peace Visualize happiness

What color is that? Does that come to mind? And strength, what color is that? And peace, what color is peace? Repeat to yourself; may I be happy May I be strong May I be at peace Now think of someone in your life who means so much to you Who brings you nothing but good feelings

It can be a friend or a sibling or another loved one Picture their face in your mind Picture them smiling and your last warm exchange And then in your mind picture your happiness, your strength and your peace And send it to them wherever they are in the world

Use your breath to send them happiness, strength, peace and uplift them Continue breathing Now think of someone who you feel neutral about It's someone who you don't necessarily like or dislike And this may be hard because we always tend to have feelings of judgment one way or another

But maybe it's someone who you get your groceries from or your coffee from That you interact with but you don't have a general opinion of Think of their face in your mind Picture where they might be and what they might be doing right now And then send them happiness, strength, and peace

Imagine those colors flying across the sky and then receiving your happiness, your strength, and your peace And what that might do for them Check in with your breath Make sure you're still pushing your belly out first and your chest second on your inhale And then lower your chest and your belly on your exhale

Take one final inhale and exhale And now that you feel cool calm and collected Think of someone who might have brought you pain recently Someone who you might not necessarily get along with They might bring you pain or suffering but in reality they need love the most

Armed with this knowledge take a big inhale and on your exhale send them peace, strength, and happiness Visualize them Visualize how they might have hurt you and visualize how they might be feeling right now and send them peace strength and happiness Maybe you feel your breath getting a little more powerful here as it might take a little more in you to send them this and that's okay Now on your next inhale visualize the earth and remember that we all reside in it and that we're all one

From where you are right now take a big inhale and as you exhale send peace, strength and happiness all around the earth And wherever your palms might be flip them to face up And as you sent that peace, strength and happiness; receive it Receive it right back where it started It started with you

Welcome it with gratitude Welcome peace with an open mind Welcome strength as it may serve you And welcome happiness as it may warm you Visualize those colors circling the globe and coming right back to you

And together let's take in one final inhale and exhale Feel your body electrified Gently open your eyes and welcome peace, strength and happiness Thank you so much for watching this video today and if it served you, please don't forget to subscribe to our channel for more great content Have a wonderful day! Namaste!

SHARING IS CARING!
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