Today,
I will guide you in a meta meditation.
In this meditation,
You give yourself love and work out relief to those you love,
Someone who challenges you,
And then finally with a larger group,
Like your community or the world at large.
Go ahead and get comfortable in your seat.
And once you're comfortable,
Gently close your eyes.
With a focus on your breath,
On your next inhale,
Hold for 4.
And exhale.
Inhale and exhale.
Inhale and exhale.
One last time,
Inhale and exhale.
As your breath returns to normal,
Imagine a light illuminating your heart from the inside out.
And with a smile repeat,
May I be calm,
May I be joyful,
May I be well.
Again,
May I be calm,
May I be joyful,
May I be well.
Inhale and exhale.
Imagine someone you love who you want to extend compassion to.
Repeat,
May you be calm,
May you be joyful,
May you be well.
Again,
May you be calm,
May you be joyful,
May you be well.
Allow them to drift from your mind as you inhale and exhale.
Imagine an acquaintance,
Someone who has a common link to you but that you may not know very well.
Repeat,
May you be calm,
May you be joyful,
May you be well.
And again,
May you be calm,
May you be joyful,
May you be well.
Allow them to drift from your mind.
Inhale and exhale.
This next one's a little tough.
Imagine someone who challenges you,
Someone you wouldn't immediately offer compassion towards.
Repeat,
May you be calm,
May you be joyful,
May you be well.
Again,
May you be calm,
May you be joyful,
May you be well.
Allow them to drift from your mind.
Inhale and exhale.
Now imagine a community,
A large group of people,
The world even.
Repeat,
May you be calm,
May you be joyful,
May you be well.
Again,
May you be calm,
May you be joyful,
May you be well.
Before closing out,
Circle back to yourself one more time with an even wider smile say,
May I be calm,
May I be joyful,
May I be well.
Again,
May I be calm,
May I be joyful,
May I be well.
Inhale and exhale.
Allow your hands to greet your heart.
As you inhale,
Imagine love and as you exhale,
Release peace into the world.
Move your hands to the center of your brow.
May the love from your heart be extended to your mind so that all your thoughts and actions be guided by love.
Go ahead and release your hands and when you are comfortable,
Open your eyes.
Thank you for taking a breath with me.
