A 10-minute Metta, from Pranalife Yoga Instructor Asia Nelson

Set yourself 10 minutes to be undisturbed. Be comfortable. Turn your attention to your breath without needing to change it in any way; simply watch it flow in and out of you.

Imagine you are sitting across from yourself. Take a moment to look into your own eyes. When you’re ready, say to yourself:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Rest in that moment. In a few breaths, imagine now that someone you love deeply has sat down across from you, where you yourself just sat. Gaze into her/his eyes and make a connection. When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Enjoy the feeling. In a few breaths more, imagine that someone who casually crosses your path (a teacher, a barista, the cashier at your local grocery) has sat down across from you. Make eye contact and settle into that space. When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Allow the image of that person to leave, and take a few breaths to feel centred again. Now, bring to mind someone who is difficult to love. You don’t have to go for the jugular here; just someone with whom you struggle. Feel as though that person has taken a seat across from you. Look them in the eye. Allow feelings to come and go while you stay rooted in the movement of your breath and the safety of your own space. When you’re ready, say to this person:

May you be at ease in the world.

May you feel safe and strong.

May you forgive, and be forgiven.

May you love, and be loved.

Sit with the thoughts and feelings that come and go for as long as you need. Then, let that person go and return to the movement of your breath. Feel yourself safe, and perhaps repeat the metta practice for yourself again.

Gently inhale, exhale.

Metta meditation with Pranalife Yoga May you be at ease in the world/ may you feel safe and strong; may you forgive and be forgiven; may you love and be loved.

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