Hello wonderful being.
Thank you for choosing me to be your guide today.
So begin by coming into a comfortable position.
You can either sit,
Stand or lie down.
Whatever your body needs right now.
Allowing your spine to become just a little bit taller,
Your head in alignment with the spine.
Letting your shoulders relax and your hands resting in your lap,
On your knees or by the sides of your body.
And now as you settle into this posture,
If you feel safe,
Allow your eyes to close down.
And before we even begin this practice,
I invite you to take a moment to set an intention.
So why are you here today?
What do you hope to gain out of this practice?
Once the intention becomes clearer,
Allow this intention to leave your mind and settle gently in your heart and now take a deep breath in through your nose and out through your mouth.
Now that your body has softened a little bit and your mind has relaxed,
Allow yourself to think of someone who recently irritated or annoyed you,
Someone who made a snide comment,
Pushed ahead of you,
Poked over you or simply rubbed you the wrong way.
We are not choosing the person who hurt you deeply,
But just someone who triggered a mild level of frustration within you.
Bring their face to your mind and recall what was exactly that they said or did that triggered any form of annoyance within you.
So as you bring this person or that particular instance to your mind,
See if any emotions are coming up for you.
Notice if there is annoyance,
Tension or perhaps resentment in your body.
Whatever is there,
Let it be there.
If you are feeling overwhelmed by it in any manner,
Then simply name it to distance yourself from it and still acknowledge its presence.
So you can say irritation is here or judgment is here or perhaps it is a form of sensation and not an emotion.
So simply acknowledge it and continue breathing,
Letting breath be your anchor to safety and peace.
You are not wrong for feeling whatever it is that you feel.
So now gently hold the image of this person in your awareness as if they were sitting across from you.
Not to challenge you or rub you the wrong way again,
But simply to be seen.
So as you feel their presence or look into their eyes,
Silently repeat after me.
This person has a body and a mind just like me.
This person has felt irritated,
Overwhelmed or stressed just like me.
This person wants to be seen and heard just like me.
This person has faced hard days and hidden pain just like me.
This person is learning and growing just like me.
This person is trying to get through life the best way they know how,
Just like me.
This person wants to live with ease and peace just like me.
This person is learning and growing just like me.
Letting each phrase sink deeper and deeper.
And now if you feel called to,
Place one or both of your hands on your heart.
Feeling the warmth of your own touch,
The quiet rhythm of life inside you and perhaps a softening towards this person.
And even towards yourself.
Letting this recognition of shared humanity settle within you.
You don't need to feel anything in particular.
Just plant these seeds of connection within your heart.
And now as we reach the end of this meditation,
Take a deep breath in,
Soaking in the wonderful benefits of this practice.
And a breath out.
With the next inhale,
Come back to your body.
By wiggling your toes and your fingers.
Bringing in gentle small movement to your body.
And finally,
Opening your eyes.
Coming back to the space around you.
Welcome back.
Thank you for listening and I will see you soon.
Bye-bye.
Take care.
