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Body Metta

By Ginny Morgan

Allowing the attention to rest on breath in the center of the chest – the heart center.

Breathe in and out gently. Feel this entire human body sitting. Take a moment to check in with the touch sensations of this body sitting on the cushion or chair. Sense the hands in the lap, the body sitting up straight and tall.

Returning the attention to the breath in the center of the chest. Being fully present for the sensations that arise exist and pass in the heart center.

We offer the first metta phrase, "may I be peaceful" allow it to rest in the center of the chest, then breathe it into this body all the way to the tips of the toes, to the tips of the fingers, all though this body to the top of the head. Filling this body with this wish of peace.

Pause

Allow the second metta phrase to rest in this heart center, "May I be happy." Breathe it in, filling this body with the wish to be happy. Permeating this body from the bottom of the feet to the top of the head. Suffusing this body with the wish to be happy.

Pause

Breathing gently in and out of this heart, we rest the third metta phrase, "may I live with ease" in this human heart. Breathing gently we breathe it in, filling this body from head to toe with this wish for ease of well being.

Pause

Sensing this human body, receiving with the awareness the sensations of breathing in and out of this human heart, we offer the next metta phrase, "may I be free from inner and out harm." Resting it in this heart, breathing it in, filling this body from head to toe with this wish to live free from harm.

Pause

Breathing gently in and out of this heart. Sensing this body, this body just as we find it, we offer the next metta phrase, "may I care for myself joyfully on this earth," breathing it into this body. Suffusing this body with the joy and delight of life.

Pause

Allowing the awareness to rest in the heart center, feeling the touch sensations in the center of the chest, we allow the final metta phrase, "may I come to know liberation in this very life," to rest in this human heart. Resting this wish for liberation in the center of the chest we breathe it in, to the tips of the fingers, the tips of the toes to the top of the head. Filling, suffusing this body with this wish for freedom.

Pause

Now offering to all beings the gift of metta, breathing it out, giving it all away to all beings who suffer. We offer to the beings of the six directions every last drop of the metta we have breathed in, 

May all beings be peaceful

May all beings be peaceful.

May all beings live with ease.

May all beings be free from inner and outer harm.

May all beings care for themselves with joy on this earth

And may all beings without exception come to know

freedom from suffering, come to know liberation.