Welcome to this guided meditation to help you change the relationship you have towards others and towards yourself.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes if it's comfortable.
If you need to move at any point during this meditation it is okay to do so,
Just be sure to move mindfully.
We will start by just relaxing the mind and the body by taking three deep cleansing breaths.
So on your next inhale take a deep inhale and a complete full exhale.
Taking another deep inhale and a full exhale allowing your body to become heavy,
To rest and relax.
Taking one more deep inhale and one more full exhale releasing any stress and tension that you are holding and return your breath back to its natural rhythm as you breathe in and out of your nose naturally.
We will quickly scan the body now,
Relaxing our body from head to toe.
So take your attention to the top of your head,
As you relax the top of your head,
Softening into your face,
Your eyebrows and forehead become heavy,
Relaxing into your eyes,
Softening your cheeks,
Your nose and your jaw,
Allowing your tongue to rest.
Continue that relaxation down into your shoulders as they rest away from your ears,
Your arms become heavy as you relax them all the way from your upper arms down to your hands and your fingers,
Relaxing your chest and upper back,
Your middle back and lower back,
Softening into your stomach allowing it to become heavy,
As you continue that relaxation down into your legs,
All the way down to your feet and your toes.
Taking your attention back to your breath now,
As you breathe naturally.
If this meditation becomes too challenging at any point,
You are welcome just to take your attention to your breath and when you feel ready,
You can continue the meditation.
If you get distracted at all by any external sounds during this meditation,
That is okay,
Just be kind to yourself and gently,
Kindly and effortlessly return your attention back to the meditation.
Taking your attention back to your breath now,
As you breathe naturally and you can visualise,
Feel or imagine your breath moving into your heart space at the centre of your chest.
As we cultivate the feeling of compassion,
Love,
Acceptance and forgiveness and we can cultivate these feelings towards ourselves,
When we have said things in anger towards others,
That we wish we didn't say or we have taken actions that we wish we never taken.
Continuing to cultivate these feelings towards others,
When they say things to us that we do not like or they make actions towards us that we do not like.
If you are currently in a difficult relationship with someone,
Whether that is a friend,
Family member,
A partner,
A work colleague,
A neighbour,
You may not be able to change them,
But you can change how you respond to them and this will help you be happier inside.
I want you to visualise,
Imagine or feel that you are having a conversation with this challenging person and you can imagine the conversation being a positive one,
Being a harmonious one,
A loving exchange between you and them.
You are being nice towards each other,
You are being kind,
Compassionate and considerate.
You are having a nourishing conversation.
You are saying pleasant things towards them,
They are saying pleasant things towards you.
You are receiving what you want to hear and what you need to hear and they are receiving what they need to hear and what they want to hear.
You are both smiling,
You are both happy,
You are both enjoying each other's company.
Whatever difficulties you have with each other,
You share so many similarities to this person.
You both strive to be happy and free from suffering.
You both have your past,
Your pain,
Your trauma and this can often influence how we act,
How we behave and how we conduct ourselves and at times this might not be wholesome towards others or towards ourselves.
But in the moment it is correct,
It is right for us,
It is how we reacted or how we acted in that moment.
And if we only ever focus on them reactions,
Only on the negative,
We can never move forward in our relationships,
That's the relationship towards ourselves or the relationship towards others.
We can feel guilty,
We can beat ourselves up and be hard on ourselves if we have said things or acted in ways that we wish we didn't.
And we can have anger and hatred towards others when they act unwholesomely towards us.
But we are all on our own path,
We all have our own stories to tell and we never truly know what anyone else is going through and they never truly know what we are going through.
So with that understanding,
With that compassion,
There comes forgiveness,
There comes understanding and tolerance and acceptance.
So you can imagine yourself now with this person,
Visualising whatever conversation it is you need to have with this person,
Exactly how you need it to be.
It is pleasant,
It is loving,
It is kind.
Allow yourself to cultivate compassion,
Allow yourself to cultivate acceptance,
Understanding and tolerance.
And when you go into a conversation with this person with these qualities,
You will emanate these out from you.
And this will help your relationship,
The relationship towards yourself,
You are feeling much happier and healthier.
You are not filled with negative emotions or negative feelings or negative thoughts,
But only positivity.
And this will help your relationship with others because they will see this positive,
Loving,
Kindness and compassion coming from you and it will help them and will help your interaction with them.
You don't need to feel guilty,
You don't need to beat yourself up for what you have done and you don't need to have anger and hatred towards others for what they have done to you or to other people.
And we can walk our own path,
Free from pain and suffering of the mind and walk with compassion,
Love and kindness and we can spread that throughout ourselves and spread that throughout others in the world.
You have the power to change the relationship you have with yourself and you have the power to change the relationship you have with others.
You can take your attention back to your breath in your heart space,
Giving yourself a few moments here to cultivate the feelings of compassion,
Love,
Kindness,
Forgiveness.
Allow these to fill your body,
Your soul,
Your heart and your mind.
You can take your attention off your heart space now and just sit in the stillness for a few moments,
Keeping your eyes closed you can begin to listen to the sounds that are around you,
Start to get a sense of your surroundings.
You can begin to move your hands and your feet,
Slowly stretching out into the space around you.
Slowly begin to open your eyes,
Starting off gazing down at the floor,
Taking your time coming back around.
Thank you for meditating with me.
