Find a comfortable lying down position.
Relax your body.
Breathe gently.
This practice is inspired by a traditional Buddhist meditation.
And it helps promote positive emotions,
Increased empathy and helps to reduce any self-criticism.
The meditation also increases feelings of deep connection and compassion with yourself and with others.
In your mind begin to become aware of yourself.
Be aware of your physical body and your mind and your soul.
Picture yourself in your mind's eye and become deeply aware of the person you are.
Now say these words to yourself in your mind.
Don't rush the words and say them to yourself with meaning and feeling.
May I be peaceful.
May I be happy.
May I be well.
Now start to think of a person who is close to you,
Someone who you share your life with.
It might be a family member,
A person you love,
A child or a partner or a good friend.
And picture that person is sitting with you right now.
Imagine they are here with you.
And then in your mind say these phrases to the person that is close to you.
May you be peaceful.
May you be happy.
May you be well.
And now start to think of a person who is neutral to you.
So this would be somebody that you cross paths with maybe in your work life or in your neighbourhood or your local shop.
Someone who you know but you are not particularly close with them.
And then sit this person in front of you in your mind and say the phrases to them.
May you be peaceful.
May you be happy.
May you be well.
And then think of a person that you might have negative feelings towards.
It might be somebody who you have a long term grudge with or someone that has upset you recently or made you sad in the past.
It might be an ex-friend,
An old partner,
An old classmate or colleague.
Somebody who you think that you disrespect.
Maybe this person even makes you feel angry.
And this might be the harder part of this practice but perhaps the most therapeutic and powerful.
Picture this negative person sitting in front of you in your mind's eye.
And repeat these phrases to this person.
May you be peaceful.
May you be happy.
May you be well.
Now think of all of the beings,
All of the living things in the world around you.
All of your family and all of your friends.
Think of all of the people you have ever met.
And all of the people that you might meet in the future.
Think of all of the people you have never met and will never meet.
Expand your awareness to include all beings,
All living things.
Imagine all of these people and repeat these phrases to them.
May you be peaceful.
May you be happy.
May you be well.
Now return your awareness to your breathing.
And reflect on any sensations or feelings that you have after this practice.
Keeping the positive thoughts and feelings with you to carry into the future.
Stay resting here for a little while longer.
