Find a quiet and comfortable place to sit or lie down.
Close your eyes and take a few deep breaths.
Imagine yourself in a serene,
Peaceful environment like a misty forest or a calm beach at sunset.
Now bring to mind a neutral person in your life,
Someone you don't have strong feelings towards,
Like a co-worker,
An acquaintance,
The person who works at your local grocery store or a friend of a friend.
Imagine them standing in front of you about 10 feet away.
You could see them clearly but you don't focus on their face or any details.
Instead notice their energy,
Their posture,
Their body language.
And gently observe this person as if you're curious about them but without judgment.
Notice how they carry themselves,
Their mannerisms and their presence.
Imagine that you're a researcher who's studying this person's behavior,
Really trying to understand their story.
Visualize this person's daily life,
Their struggles,
Their trauma.
See them waking up in the morning,
Going about their day,
Interacting with others.
Imagine their thoughts,
Feelings and experiences.
Try to really understand their perspective,
Their hopes and their fears.
What did they dream about when they were younger?
What did they hope for in this life?
Now repeat the following phrases directing them towards this neutral person.
May you be happy,
May you be healthy,
May you be at peace.
May your life be filled with love,
Care and compassion.
May you find joy in the present moment.
Now imagine that they're wishing the same for you and send these loving thoughts towards yourself.
May I also be happy,
May I be healthy,
May I be at peace.
May my life be filled with love,
Care and compassion.
May I find joy in the present moment.
Imagine a warm,
Gentle light emanating from your heart and it can be any color that you see.
This light is filling the space between you and this person.
And as this light connects you,
You start feeling a sense of empathy and understanding.
A type of empathy you've never really felt with this person before.
You start to see that you're both human beings,
Both loving,
Both deserving of love,
Kindness and respect.
Take a deep breath in.
And as you exhale,
Repeat to yourself,
Thank you for being in my life.
I release any judgments or assumptions about you.
I wish you well on your journey.
And you really feel these thoughts.
And you feel genuine that you really,
Really do want this person to do well in this life.
Now feel that loving energy between you two.
Two human beings.
Deserving of love.
Deserving to be cared for.
Now,
Take a few deep breaths.
Breathe in the love.
And breathe out the love.
It's all one.
Now,
When you're ready,
Slowly go ahead and start opening your eyes.
Notice how you feel.
Remember that this person,
Like everyone,
Has their own story,
Struggles and trauma.
And as you go about your day,
Carry this sense of empathy with you and understanding.
And try to apply it to your interaction with others today.
This meditation aims to help you cultivate empathy,
Understanding and kindness towards someone you may not have strong feelings towards.
By imagining their life and experiences,
You can develop a deeper connection and appreciation for their humanity.
And maybe when you see this person again,
You'll have a newfound love that you didn't know even existed.
Thank you for listening and carry this love with you.
