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Hello, this is Dr. Maris Maria Grossman, mindfully integrative show. And today we're talking about mindful meditation, love and kindness, and love and kindness comes from the meditation of metta Bhavana. It is a method of developing compassion for oneself, others and into the world and cultivating love in all that we do. metta means loving kindness, and a way of being unconditional, inclusive, and finding love and wisdom with ourselves and others. And finding a meditation to find carrying this body love, tenderness, friendship, warmth, and pure love. Now, first, I would say, find a comfortable place within your home house more someplace for you, wherever that may be, find a comfortable space. Then whether it's sitting or lying down, whenever that may be for you. Take this time. To do that. We're going to work on anchoring and being a part of the sensations within our breath. And finding the focus within each inhale and each exhale. So take the moment to adjust yourself feet on the floor. If you're in a chair, or lying down. Take a light gaze downward or close your eyes. Bring the shoulders up, back and down. Bring a softness within the body and helping you be open to any feelings or tension or mental blockages that may come up to help release those things so that you have more of a Open Heart Center and less numbness and self judgment, self hatred, or for others. Take a moment here to just sit. Inhale, equal breaths inward for 1234. Exhale 1234. The next inhale through the nose. Exhale through the mouth. inhale through the nose. Exhale through the nose. Bring the hand to the belly and to the sides and trying to get a nice complete, full breath in. Counting in for for 1234 and exhaling up for 612345 and six. Continue. Just breathing. Nice. Inhale and exhale breaths. Taking a moment just to count the inhalation 1234 exhalation 1234 and say this statement to yourself. May I be free from inner and outer harm and danger? May I be safe and protected? May I be free of mental suffering or distress? May I be happy? May I be filled with love and kindness? May I be well? May I be peace and at ease. May I be happy? May I be healthy and strong? May I be able to live in the world happily peacefully and joyfully with ease May I be filled with love and kindness? May I be well? May I be peaceful and ease? May I be happy taking a moment here just breathing in pack selling you know taking a couple deep breaths in and exhaling it out. take this moment to direct this energy to another. This peacefulness this love, safeness, you feel protected. may that be to a loved one parent, family member, child, those that you're in need of feeling caring. May they be safe? May they be protected. May they be free of inner and outer harm. May they be free of mental suffering or distress. May they be happy? May they have free ness of pain and suffering. May they be healthy and strong? May they be free and safe? May they live in this world happily, peacefully, joyfully and with ease? May they be filled with love and kindness? May they be well? May they be peaceful and at ease? And may they be happy? That's breathe in about three breaths on that. They come in redirecting the energy to the whole body with every breath. Now let's take this loving kindness to an individual that you may have some difficulties with, or emotional stress or things that have come up. Direct positive kindness and centering to that individual. oneness love and tenderness. Bring them with every breath, visualize them finding their center, and their moments even when it seems like it may be difficult or uneasy. May all beings be safe? happy, healthy, low, joyously. May all beings be safe, happy, healthy, live joyously. We're all breathing. beings be safe, happy, healthy. Live joyously. Male individuals be safe, happy, healthy, live joyfully. May all beings in existence be safe, happy, healthy, live joyously. May they be filled with loving kindness? May they be well? May they be peaceful and entities? May they be happy? May they be free of inner and outer harm and danger? May they be safe and protected? May they pre free of mental suffering or distress? May they be happy? May they be free of physical pain and suffering? May they be healthy and strong? And maybe be able to live in the world happily, peacefully and joyfully and with ease. And bring your hands down to your belly and to your sides and getting a nice complete wrap in three full breaths and bring back love and kindness back to yourself and repeat. May I be filled with loving kindness? Yeah, be well. May I be peaceful and Eddie's May I be happy? May I be free of inner and outer suffering? May I be free of mental distress. May I be happy? May I be free of physical pain and suffering? May I be healthy and strong. may live in this world happily, peacefully and joyfully and with ease may be filled with loving kindness. May I be well, maybe peace and ease and may I be happy. May I be at peace a moment to just reflect on the words they've just spoken and how it makes you feel. Maybe take a shutter have the eyes open, reflect back into the room. Feel the sensations in the body. Let this loving kindness meditation, warm your heart and yourself to have a little bit more love with it.