1
00:00:05,881 --> 00:00:07,281
Speaker 1: Approche production.

2
00:00:14,401 --> 00:00:18,241
Speaker 2: Good morning. I'm Jennifer Cray, host of your morning mantra.

3
00:00:19,401 --> 00:00:24,601
Speaker 2: Today's meditation is a loving kindness meditation known as metapractice,

4
00:00:24,921 --> 00:00:29,161
Speaker 2: and it comes from a Buddhist tradition. It builds compassion

5
00:00:29,241 --> 00:00:34,441
Speaker 2: for others, whether we like them or not, and for ourselves.

6
00:00:35,561 --> 00:00:45,001
Speaker 2: Your morning mantra, may all beings be happy and free.

7
00:00:45,760 --> 00:00:46,361
Speaker 2: Let's begin.

8
00:00:48,321 --> 00:00:52,001
Speaker 1: If it's safe to do so, close your eyes or

9
00:00:52,040 --> 00:01:00,841
Speaker 1: lower your gaze. Relax your eyes, relax your ears, relax

10
00:01:00,881 --> 00:01:08,121
Speaker 1: your jaw, relax your shoulders down, and bring your attention

11
00:01:09,241 --> 00:01:18,881
Speaker 1: to your breath, drawing your breath down into your heart.

12
00:01:23,200 --> 00:01:31,441
Speaker 1: Bring to mind someone that you care deeply about. Wish

13
00:01:31,481 --> 00:01:33,441
Speaker 1: them loving kindness.

14
00:01:34,640 --> 00:01:40,000
Speaker 2: And say to them, may you be happy, May you

15
00:01:40,081 --> 00:01:46,361
Speaker 2: be healthy. May you be free from pain, fear and suffering.

16
00:01:48,081 --> 00:01:54,240
Speaker 2: May you be at peace. Now bring to mind someone

17
00:01:54,241 --> 00:01:59,880
Speaker 2: who you see most days but don't know them. Wish

18
00:01:59,921 --> 00:02:07,521
Speaker 2: them loving kindness and say to them, may you be happy,

19
00:02:08,321 --> 00:02:12,641
Speaker 2: May you be healthy, May you be free from pain,

20
00:02:13,240 --> 00:02:24,161
Speaker 2: fear and suffering. May you be at peace. Bring to

21
00:02:24,240 --> 00:02:31,041
Speaker 2: mind someone who's challenging, someone who annoys or frustrates you,

22
00:02:32,960 --> 00:02:36,201
Speaker 2: or if you're willing, someone who you have deep conflict

23
00:02:36,240 --> 00:02:47,121
Speaker 2: with and coming to the breath deep and calm, Wishing

24
00:02:47,201 --> 00:02:54,081
Speaker 2: this challenging person loving kindness, and say to them, may

25
00:02:54,121 --> 00:02:59,960
Speaker 2: you be happy, May you be healthy, May you be

26
00:03:00,001 --> 00:03:06,240
Speaker 2: free from pain, fear and suffering. May you be at peace.

27
00:03:11,201 --> 00:03:18,520
Speaker 2: Now wishing all beings in the world loving kindness. May

28
00:03:18,561 --> 00:03:25,481
Speaker 2: all beings be happy, May all beings be healthy, May

29
00:03:25,520 --> 00:03:32,520
Speaker 2: all beings be free from pain, fear and suffering. May

30
00:03:32,561 --> 00:03:40,361
Speaker 2: all beings be at peace and just sitting with the

31
00:03:40,441 --> 00:03:50,281
Speaker 2: breath as long as you need Today's mantra, May all

32
00:03:50,321 --> 00:03:56,801
Speaker 2: beings be happy and free. Repeat to yourself, either out

33
00:03:56,841 --> 00:04:01,281
Speaker 2: loud or in your mind, May all beings be happy

34
00:04:01,841 --> 00:04:14,161
Speaker 2: and free, Bringing your awareness back to your breath, breathing

35
00:04:14,201 --> 00:04:23,281
Speaker 2: in and out of your heart space. May you be happy,

36
00:04:24,121 --> 00:04:32,041
Speaker 2: May you be well, May you be free from stress, worry, fear,

37
00:04:32,801 --> 00:04:38,601
Speaker 2: and anxiety. And may your whole life be truly blessed.

38
00:04:42,161 --> 00:04:48,081
Speaker 2: Bringing your awareness back to the space around you and

39
00:04:48,201 --> 00:04:57,320
Speaker 2: slowly opening your eyes to increase self awareness and growth.

40
00:04:58,641 --> 00:05:05,960
Speaker 2: I invite you to listen to this evening's reflection. You

41
00:05:06,001 --> 00:05:09,041
Speaker 2: can also deepen your practice with me on inside Timer

42
00:05:11,241 --> 00:06:06,001
Speaker 2: find the link below. In the show notes,