Meditation is an excellent way to begin and end your day. This Metta Meditation is one we use often in class, and it takes all of 5 minutes. So in the time it takes to brew a cup of tea in the morning - or before you brush your teeth at night, you can use this meditation to send loving-kindness to yourself, your loved ones and the Universe.

Remember: Meditation is about mindfulness. So even if you think you can spare only a minute or two - be there. Go put the teabag in the water, but then come back to your meditation space. Get your pajamas on, and then come back to your meditation  space. Being present for this meditation makes it even more powerful. You'll be glad you set aside the time to have a clear space to meditate. 

If you have a timer on your phone, this is the time to pull it out. Ideally, you'll have chosen a "meditation timer" app or some sort of soft tone so that you're not startled - the point of this meditation is to quiet yourself and your mind, not shock yourself!

Set your timer for 1 minute. Settle in to an easy seat. When you're meditating, you're meditating. Set aside your to-do list, your tasks and any conversations that came before this moment. Turn on the timer.

Take a breath in and out. Picture yourself in your mind. First, and most importantly, offer Metta to yourself: "May I be peaceful and calm, safe from harm and may I feel loved." Repeat this mantra to yourself, holding your own being in the light of this feeling. When the timer dings, reset it for 1 more minute. 

Picture a loved one in your mind. Offer Metta to that loved one: "May he/she be peaceful and calm, safe from harm, and may he or she feel loved." Hold this loved one in your heart, surrounding him or her in warm light as you repeat this mantra in your head. When the timer dings, reset it for 1 more minute. 

Picture a friend in your mind. Offer Metta to that friend: "May he/she be peaceful and calm, safe from harm, and may he or she feel loved." Hold this friend in your heart. Feel the glow in your being as you think of him or her, and repeat this mantra in your head. When the timer dings, reset it for 1 more minute. 

Picture all beings in your mind. Offer Metta to all beings: "May all beings be peaceful and calm, safe from harm, and may they feel loved." Hold the Universe in your mind and heart - feeling your energy reach out to all the corners of your space, and beyond, as you repeat this mantra. When the timer dings, reset it for 1 more minute. 

Take another deep breath in and out. Sit comfortably with your breath, flowing easily, and feel the energy of this meditation penetrate your heart, mind and body. When the timer dings, place your hands at your heart, bow to your own energy and thank yourself for taking the time to do this meditation. 

Namaste,

Pat