Metta or Loving Kindness meditation
Becoming a well wisher to all.
We adjust our sitting posture to make our body comfortable, pressing the sitting bones down and lifting through the crown of the head to elongate the spine. We bring ourselves to a fully present state by moving through the five steps of : breathe, relax, feel, watch, allow. We wish ourselves well: May I be happy. May I be healthy. May I prosper in all ways. May I be free. Bringing our attention to someone we feel a natural love for : May you be happy, as I wish to be happy . May you be healthy as I wish to be healthy. May you prosper in all ways as I wish to prosper. May you be free as I wish to be free. We then repeat the meditation for a person with whom we have difficulty. If we notice that we have difficulty wishing this person well, we notice that with compassion. We end by bringing our attention to all beings everywhere: May everyone be happy. May everyone be healthy. May everyone prosper in all ways. May everyone be free. 