Loving Kindness Guided Meditation - Metta Paradigms 101 - video Dailymotion

Mark L Lockwood - Contemplative Intelligence

Loving Kindness Meditation - Metta Paradigms 101

Transcript

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.

11:38Be 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.

Loving Kindness Guided Meditation - Metta Paradigms 101

Category

Transcript

Recommended