A Life Changing Metta-meditation Practice

My Guides gave me this most beautiful practice. It is a potent form of the Metta meditation or loving-kindness meditation. This is the single most transformational spiritual practice. Drawing on the awesome power of prayer and amplifying this with the energy of love, it changes everyone and everything in your life.

This practice first changes you and your consciousness.

You learn to develop, generate and deliver the energy of love. This energy is a bridge between you and the people you deliver it to. At the beginning level, it eases and elevates all discourse. It fosters understanding and compassion. It melts away any animosities playing between you and the person you deliver it to.

Then the miracles really kick in. It expands your consciousness. A widening consciousness brings a continuous stream of light into your life.

The payoff is immediate, but, like all things in life, you get better with practice.

The more you practice, the more potent (and poignant) the results.

It starts with the prayer of protection:

The light of God surrounds me.

The love of God enfolds me.

The power of God protects me.

Wherever I am, God is.

We begin with conscious breathing for three to ten minutes:

Sit up straight or lie down, if that is more comfortable.

Relax the shoulders.

Mouth closed, take slow and deep inhales through the nostrils, slowly exhale.

Focus your mind on the sound of your breath. As you become comfortable with this simple breath practice, draw longer inhales and slower exhales. Feel your lungs expand with each full breath. Anytime your mind wanders—and it will wander—return it to the sound of your breath. At the end of three minutes, take a deep inhale and hold.

Relax into the retention.

Feel the power of the breath by its absence.

Hold your breath as long as you can.

Repeat this three times.

The final time, invite a deep relaxation.

Say these words (which act energetically on the body):

I am now aligning to the highest energy;

and the great love that I exist in;

And divine knowledge.

Word, I am word.

Remember the time in your life when you felt the most love from someone. When love overwhelmed you. This could be a moment with your spouse or partner, parent, child or friend. It can even be with a pet. It can be a transcendent experience with Spirit. Usually, the first memory your consciousness presents will be the right one.

Relive this memory in detail. Allow the emotion to wash over you.

Imagine this love as a glittering white light. Spirit begins to interact with us as soon as we turn on our imagination. This is the energy of love; it is the healing energy; it is very high light. Picture a spot light made of this love, see it cascading over you.

Say these words:

I know who I am in love;

I know what I am in love;

I know how I serve in love;

I am free, I am free, I am free.

Next, think of your family members. One at a time, picture a family member in your mind’s eye. See them stepping into the spot light made of glittering white light of love. Watch it cascading over them. Bless them. Thank them for being in your life. Word through them:

I know who you are in love;

I know what you are in love;

I know how you serve in love;

You are free, you are free, you are free.

Go through all family members in this manner, one at a time.

Melchizedek (as channeled by Paul Selig) invites us to see people in their beauty for this Metta mediation; to see them in their right to be. This means always picture people as their best selves. See people as God sees them.

At the end, picture all these family members gathered in a beautiful, flower-filled meadow. Visualize the glittering white light falling over the whole. See everyone’s face uplifted with joy as this happens.

Do this same technique with your friends, neighbors, coworkers.

Do this meditation with family members who have transitioned, especially if you would like to develop a connection to their spirit.

As you imagine them in the spotlight, after you word through them, embrace them in your mind’s eye. Ask them a question. Experience the vibrational echo of your question. Spirit communication is lightning fast—answers appearing sometimes before you even ask the question.

Share any unspoken truths you have with this person. Thank this person for their presence in your life.

You will be flabbergasted by how this simple meditation technique works better than the most gifted mediums in connecting you to deceased loved ones.

Now pick an especially difficult person to do the Metta meditation with. See them in your mind’s eye. Let any criticism fall away; again, see them as their best self, as God intended them to be; see them in their beauty.

Picture the glittering white light falling over them. Send them blessings.

Kids and Teenagers

It is especially worthwhile to practice it on all kids. It works better than healthy food, exercise, a quality education in fostering a well-adjusted and happy adult, I promise. It will be reflected back in the kids’ behavior inside of a week.

Especially practice our Metta-meditation on ornery and troubled teenagers (as well as the happy ones):

After conscious breathing and wording through yourself, access loving memories of the teenager, the time you felt the most love for this young person. Feel your heart open. Imagine the teenager standing beneath a waterfall made of love. As this happens, the light cascading over them in your mind’s eye, tell them how much you love them.

Now step into the cascading light and hug the teenager in your mind’s eye.

My Guides assure us that hugs transpiring in our imaginations work better than real life hugs. Few teenagers get any hugs—especially boys. Teenagers often step away and actively prevent hugging their parents in the universal attempt to create their own identities and their sense of self. Yet teenagers need hugs more than anyone. Finally, tell your teenager you have the utmost faith in them, that you are rooting for them and that you will always be there to help them. (Feel free to say these powerful words out loud as well, in ah, ‘real life’; it is a message every teenager benefits from hearing every day.)

Difficult People

When I first started practicing this Metta meditation, Melchizedek instructed me to try it on the most difficult person I’ve ever met. Helga fit the bill. In her seventies, tall and rigidly slim, Helga lived in my neighborhood. She lived in the same house for over fifty years.

Her extreme… unpleasantness was infamous in our small world.

Helga managed to alienate every person she met. This is no small feat.

For instance, I was reading in the park (this is a near daily practice throughout my life), my dog Paris sleeping at my side or staring at squirrels, the leash still between us. Helga spotted me fifty yards away and screamed, “Get your goddamn dog on a leash!”

I practically leaped out of my skin. “Sure,” I said, startled. “No problem.”

I picked up the leash, offered a weak smile.

As crazy as the day is long, Helga did not react favorably to niceness. As if it confused her. She only had one mode of being and that was mean.

I began making inquiries and soon discovered that her husband had left many decades earlier. One neighbor remembered her two boys in high school, boys who were regularly suspended for bullying. According to Helga, none of these suspensions were her boys’ fault. Defensiveness elevated to delusion. Indeed, one of her boys stuck a stick into the moving wheel of a little girl’s bike and sent the child to the hospital with multiple broken bones. This neighbor said Helga somehow managed to blame the little girl.

In what was a beautiful neighborhood of gorgeous gardens, Helga’s house was a dead zone. The water had long been turned off, the grass and plants had long ago died. A dead tree sat in the center of the yard.

I began including Helga in my Metta meditation. I received a strong energetic echo or bounce, which means the energy was potent. I increased the effort to twice a day. For six weeks nothing happened, except, as if we were connected by an invisible magnet, I began running into Helga on my afternoon walks every day. Know too, dear reader, when I first started this, all I expected was to find a greater compassion for the older woman.

The first change arrived out of the blue. After decades, Helga suddenly had her front yard landscaped. It went from a dead zone to a patch of bright green. The dead tree was removed. A green lawn appeared. Flowering plants were planted alongside the house. More flowers appeared in potted plants.

Soon after the burst of green, one day as we passed each other, Helga offered the slightest nod of her head, the most modest acknowledgment. My heart leaped at this. Honestly a wink from Leonardo DiCaprio or Stephen Colbert would not be more meaningful to me.

From that point on, we fell into the happy pattern of two neighbors whenever we passed each other on walks in the park. I said a friendly, “Hello.”

Helga replied with a nod.

Then one day, she said, “Good day.”

She might have just burst into song for all my joy.

The very next time I saw her, she commented on how well my mom was doing for her age. My 86-year-old mom circled the park with her walker, followed of course by her little dog, Mangobango.

“She’s always been as healthy as a horse.” Then, “Isn’t it a gorgeous day?”

Helga and I were on speaking terms.

About a week later, I was driving through town and spotted Helga sitting at the bus stop. Pulling over, I offered her a ride up the hill. She profusely resisted this offer (too much friendliness, she was no doubt thinking), but I was not about to let her off the hook now. Helga was soon seated uncomfortably in my little car, but…

A wonderful conversation sprang between us…

It wasn’t just me, either. Many of our neighbors commented on the change in Helga. “It’s like she is almost normal!” one of my confused neighbors declared.

Now, do I know for a fact that it was the energy I imagined cascading over Helga that caused this change? You bet. My Guides facilitated this, to show me the power of the loving-kindness meditation, the power of the energy of love. This is the highest light. It is also a healing energy. It brings us miracles.

I have since moved away from my old neighborhood, and the first time I revisited the park, coincidentally, if you believe such things, I ran right into Helga. Guess what? She threw her arms around me and kisses my cheeks. These encounters can make me speechless with joy.

Try to include an especially difficult person in your Metta meditation practice. See them in your mind’s eye. Let any criticism fall away; again, see them as their best self, as God intended them to be; see them in their beauty. Picture the glittering white light falling over them. Send them blessings.

One more aspect of practicing a Metta meditation on a difficult person:

Spirit will gift you with an understanding of their sad story. Fueling every difficult person’s difficulty is… a sad story. These sad stories, once we become acquainted with them, trigger our compassion. Your consciousness will grow in compassion.

Expand the Practice if You Feel So Led

You can expand your Metta meditation practice in any way you’re directed.

Do you love Mother Earth? Picture God/Source love as glittering white light and picture it cascading over our beautiful blue-green dot. Word through Mother Earth. Express gratitude for her innumerable gifts.

Do you love animals? Picture a sphere made of God/Source love. Like Noah’s Ark, imagine all the animals (do not forget the farm animals) and the winged creatures of the world in the sphere made of God/Source light. After wording through them, say these words: May you each find full expression in this life. Word I am word.

Picture all of humanity in the sphere of light. See us linking arms, our faces uplifted with joy as the light of love cascades over us all. Word through humanity.

We know who we are in love;

We know what we are in love;

We know how we serve in love;

We are free; we are free; we are free.

Add these words:

May all those at war find peace;

May all those in pain find health;

May all those in scarcity know abundance;

May all those operating in lies and distortions know Truth;

May all those in fear find courage,

May all those in separation, discover God’s mercy; God’s love; God’s grace.

Then imagine this great crowd of people cupping their hands. In their hands is a large Monarch Butterfly, which serves as a metaphor for the endless gifts of Mother Earth:

The light of Mother Earth surrounds us;

The love of Mother Earth enfolds us;

The power of Mother Earth protects us;

Where ever you are, She is, She is, She is…

By her grace we are having these fantastic physical experiences.

Use this practice how you see fit. Melchizedek will facilitate this practice as you use the attunements or wording. As you are doing a Metta-meditation practice, the glittering white light is flowing into your auric field, healing you, growing your compassion and aligning you to the light of God/Source love. It is indeed the antidote to the trouble of our times, lifting us from the darkness into the bright and beautiful light of God.