Loving Kindness Meditation - Metta Paradigms 101
Category
🦄
CreativityTranscript
00:00Welcome to this loving-kindness meta-meditation for the Paradigm Process.
00:12Let's find a comfortable posture where we can relax and be present.
00:20As we move into growth,
00:23contribution, boundlessness, mystery, an infinite presence in the contemplative field.
00:44Allow your eyes to close or soften gently.
00:47Let's take a few deep breaths as we sort of ready ourselves for practice.
00:55Feeling our bodies settle with each inhale and exhale.
01:05Let's breathe in life and love
01:08and let go of any tension we might be holding on to as we exhale.
01:17Let's just focus on our breath.
01:24Become totally, totally relaxed.
01:29We're here, now.
01:32We're no one.
01:35No way.
01:36In no time.
01:38In no space.
01:41With no story.
01:43Becoming totally, totally relaxed.
01:57Peaceful and calm.
02:01We're just breathing and being.
02:04In no space.
02:05In no space.
02:07In no space.
02:09In no space.
02:10In no space.
02:11In no space.
02:12In no space.
02:13Today we will practice loving kindness
02:30to support our journey through the paradigm process.
02:34We're just focusing on both what we're letting go of
02:38and as we do so,
02:43understanding what we're recovering.
02:46Let's begin with the first pathway.
02:49Letting go of the controller
02:50and recovering a sense of self-love.
02:53bring to mind the ways you might try and control situations or people in your life.
03:13Gently acknowledge this tendency.
03:20Gently acknowledge this tendency.
03:29Now,
03:30bring to mind the feeling of self-love,
03:34a deep acceptance and care for yourself.
03:37Silently repeat these phrases directing them towards yourself.
03:51Silently repeat these phrases, directing them towards yourself.
03:55This is our contemplative practice.
03:59This is our contemplative practice.
04:03May I gently release the need to control.
04:08May I embrace a deep and abiding sense of self-love.
04:14May they embrace a deep and abiding sense of self-love.
04:32May all beings embrace a deep and abiding sense of self-love.
04:48Now, let's extend these wishes to all beings everywhere.
04:51May all beings gently release the need to control.
04:56May all beings embrace a deep and abiding sense of self-love.
05:02May all beings embrace a deep and abiding sense of self-love.
05:09Let's move to the second pathway.
05:12Letting go of the perfectionist and recovering a sense of gratitude.
05:19Reflect on the ways perfectionism might show up in your life.
05:23Now, bring to mind the feeling of gratitude for all that you have and all that you are.
05:34Silently repeat these affirmations, directing them towards yourself.
05:47May I gently release the grip of perfectionism.
05:53May I cultivate a deep and heartfelt sense of gratitude.
06:08Let's extend these wishes to all beings everywhere.
06:09May all beings gently release the grip of perfectionism.
06:15May all beings cultivate a deep and heartfelt sense of gratitude.
06:22Let's extend these wishes to all beings everywhere.
06:23Let's extend these wishes to all beings everywhere.
06:29May all beings gently release the grip of perfectionism.
06:36May all beings cultivate a deep and heartfelt sense of gratitude.
06:44and heartfelt sense of gratitude.
06:59Let's breathe.
07:01Just be here now.
07:06Totally, totally relaxed.
07:14May I gently release all my neurotic patterns.
07:19All the fear within.
07:24I embrace a sense of peaceful surrender.
07:34To your loved ones, may they gently release neurotic patterns, may they embrace a peaceful
07:44sense of surrender, and to all beings across the universe, everything living, may they
07:55all release neurotic patterns, may they all embrace a sense of surrender.
08:09May I gently release codependent tendencies, may I embrace healthy and authentic connection.
08:22May all living beings gently release their codependent tendencies, may they all embrace
08:30healthy and authentic connection, oneness, oneness, loving kindness, oneness, loving kindness.
08:46May I gently release the need for my eccentricity, may I embrace a grounded sense of certainty,
09:13may all living beings release the need for eccentricity, may I embrace, as they all embrace,
09:25as all living beings embrace, a grounded sense of unshakable certainty.
09:40May I gently release the victim mentality that has held me prisoner and captive.
09:47May I embrace my inherent resilience.
09:54May they gently release the victim mentality that has kept them captive.
10:02May they embrace their inherent resilience.
10:14May I gently release the need to act or perform.
10:20May I embrace the fullness of presence.
10:29May all living beings gently release the need to act or perform.
10:41May everything that lives embrace the fullness of presence.
10:51May I gently release the need to please others.
10:56May I embrace the power of self-regulation.
11:05May I embrace the power of self-regulation.
11:05May they release the need to please others.
11:10May they embrace the power of self-regulation.
11:22Now we move on to letting go of the judge.
11:27And when we do so we recover a sense of wisdom beyond understanding.
11:34Let's breathe.
11:35Let's breathe.
11:36Let's breathe.
11:37Be.
11:37Be.
11:38Be here now.
11:50So relaxed.
11:53So free.
11:54So full of purpose.
11:58May I gently release judgmental thoughts and feelings.
12:18May I embrace the clarity of wisdom.
12:27May all living beings gently release judgmental thoughts and feelings.
12:36May all living beings embrace the clarity of wisdom.
12:49May God give us wisdom, understanding and assistance for our daily need.
12:57May God give all living beings wisdom, understanding and assistance for their daily need.
13:05Finally, let's continue the mental practice.
13:18Let's let go of the anxious insurgence so that we can make sacred space for recovering a sense
13:26of courage.
13:35May I gently release anxious thoughts and feelings.
13:40May I embrace the strength of courage, of wholeheartedness, of love.
13:50May they gently release anxious thoughts and feelings.
13:56May they all embrace the strength of courage.
14:08May all living beings gently release anxious thoughts and feelings.
14:17May all living beings embrace the strength of courage.
14:27Let's be here now as we take a few final deep breaths on purpose in presence, allowing these intentions
14:38of letting go and recovery at the same time.
14:44The paradox of light and dark, love and fear, order and chaos, settled deeply within us.
14:59Let us all carry this sense of loving kindness with us today, now and forever.
15:12May we carry this sense of loving kindness and the potential for positive change with us as we
15:19will move throughout each day, trusting, hoping, becoming, trusting, hoping, and becoming, and forever.
15:49Namaste.