So go ahead and either get comfortably seated or laying on a couch or floor or bed,
Whatever puts your body in the most comfortable position.
And first start to check in on your breath and take an inhale through the nose and an exhale through the mouth just to help settle in.
And bring awareness to the parts of your body that are contacting the surface that you're sitting or laying on.
Just notice any difference of texture,
Temperature,
To further deepen relaxation for this moment.
And then we'll begin the meta meditation.
And so for this first round,
Each phrase I'll say you'll repeat in your own mind and if you want to,
To also repeat them out loud.
But this round is dedicated to you,
To your days,
And to your body and heart.
So we'll begin.
May I be happy.
May I be healthy.
May I be free of suffering.
May I be free of anxiety.
May I live in peace.
May my life be blessed with ease.
May I find peace.
And may I be free of suffering of my own kind.
In this next round,
Bring a person to mind or something in your community that you consider a neutral person,
Neutral party,
And start to repeat these phrases and dedicate them to that person or that aspect of your community.
May you be happy.
May you be healthy.
May you be free of suffering.
May you be free of mental anxiety.
May you live in peace.
May your life be blessed with ease.
May you find peace.
And may you be free of suffering of your own kind.
This last set of phrases that will say be dedicated to maybe a challenge or a person that you came in contact with that was a little,
Maybe a trigger,
But dedicating these phrases to that individual,
That situation,
And viewing it from a collective perspective.
May we be happy.
May we be healthy.
May we be free of suffering.
May we be free of mental anxiety.
May we live in peace.
May our lives be blessed with ease.
May we find peace.
And may we be free of suffering of our own kind.
And settle in to anything that comes to mind after repeating these phrases to yourself.
Just take note of any immediate thoughts or reaction.
Thank them for arriving.
Return the awareness to your breath,
Taking an inhale deeply through the nose and a slow exhalation,
Maybe out through the mouth.
And coming back to the awareness of your body on the surface it's touching.
And then when you're ready opening your eyes and coming back to the present moment.
