A beautiful bedtime practice is to offer love,
Send out love,
To warm up your heart and offer from the heart your deepest care and desire for another person to be well.
So what I'd love for you to do is bring to mind somebody that you love,
Maybe somebody that's easy to love or somebody that could use a little extra love tonight.
And you can imagine them wherever they are in their day or evening.
Imagine their face,
Their body,
Imagine what they're doing,
Their location.
And as you imagine them,
I also want you to think about what it is that you love about them,
What makes them them.
Imagine what it feels like to be around them when you're experiencing a loving connection with them.
And also imagine that you have something very special to offer them that they need,
Which is your love,
Your care,
Your appreciation,
Your ability to see them in the way that only you see them.
So imagine them wherever they are,
And we're going to offer them some metta meditation with this very short mantra.
It begins with,
May I be one with you.
May you be free from distress,
Suffering,
Pain.
May you experience peace.
May you feel my love.
May I be one with you,
Feeling that interconnection between you and this person,
The oneness.
May you be free from suffering,
Really wishing them that all suffering is lifted from them right now.
All stress,
All worries,
Just lifted from them.
They can handle it.
May you experience peace,
Sending them that wish for peace in mind and body and being,
Imagining them at peace.
And may you feel my love,
Imagining that your heart is opening up and your love is pouring out of your heart,
Traveling whatever distance it needs to travel and entering theirs.
Imagine them receiving this wish,
Receiving your love,
Being warmed by it.
May I be one with you.
May you be free from suffering.
May you be at peace.
May you feel my love,
Sending it out.
And this very type of heart meditation is that it's regenerative.
As much love as you send out will boomerang and come back to you.
So that you could imagine them seeing you here in your bed,
Thinking about them.
And imagine that they tell you back,
I feel one with you.
May you be free from suffering.
Receive that from them.
They wish that for you as well.
They wish for you to be free.
May you experience peace in mind,
Body,
Soul.
They wish that for you,
For you to have peace.
And may you feel my love,
Imagining their heart is opening and they are sending love back to you,
Opening your heart.
You receive it.
So that ultimately it's may we be one with each other.
May we both experience freedom.
May we both feel at peace right now.
And may we feel the abundance and fullness and depth of our love,
Filling us up.
Every single cell of our body and being,
Vibrating and full,
Resting and bathing in love.
And you can allow yourself to rest and bathe in this love for as long as you need to,
Letting it carry you off to wherever you will be carried to,
To sweetness,
To safety,
To softness,
Loving peace.
Good night.
