Welcome to this 15-minute meditation session.
Find a quiet and comfortable place to sit or lie down.
Close your eyes gently,
And take a deep breath in through your nose,
Allowing your chest and abdomen to expand fully,
And as you exhale through your mouth,
Release any tension or stress you may be holding onto.
Today,
We will practice a meditation technique inspired by ancient wisdom.
This technique will help you explore your past experiences in a new way,
Allowing you to find a deeper understanding of yourself and your true nature.
Imagine a place where you are seeing a past happening.
It could be a memory from your childhood,
A significant event,
Or any moment from your past.
See it clearly in your mind,
As if it's happening right now.
Observe the details,
The people,
The emotions involved,
But remember,
You are not getting involved in it.
You are merely an observer.
As you continue to visualize this past experience,
Let go of your identification with it.
Imagine that you are watching a movie of someone else's life.
Detach yourself from the emotions and sensations associated with that moment.
You are not the person in the memory.
You are the witness,
The observer.
Now take a moment to notice how this detachment feels.
You are looking at your past as if it belongs to someone else,
As if it's a distant memory,
A dream.
You are separate from it,
And in this separation,
You find a sense of peace and clarity.
Imagine that you are watching a movie of someone else's life.
Detach yourself from the emotions and sensations associated with that moment.
You are not the person in the memory.
You are the witness,
The observer.
Now take a moment to notice how this detachment feels.
You are looking at your past as if it belongs to someone else,
As if it's a distant memory,
A dream.
You are separate from it,
And in this separation,
You find a sense of peace and clarity.
As you breathe in and out,
Remain centered in this detached state.
Let the past memory continue to play in your mind like a movie,
But do not let it affect you emotionally.
As you breathe in and out,
Remain centered in this detached state.
Let the past memory continue to play in your mind like a movie,
But do not let it affect you emotionally.
You are merely an impartial observer.
You are merely an impartial observer,
And in this role,
You are free from the burdens of your past.
Now let's shift our focus to the present moment.
Bring your awareness to your breath.
Feel the sensation of each inhale and exhale as it naturally flows in and out of your body.
Your breath is always in the present moment,
A constant reminder of your here and now.
You are the eternal witness to the ever-changing movie of your life.
Bring your awareness to your breath.
Feel the sensation of each inhale and exhale as it naturally flows in and out of your body.
Your breath is always in the present moment,
A constant reminder of your here and now.
As you maintain this awareness of your breath,
Notice how it feels to be fully present without the weight of the past.
You are no longer identified with your history,
Your experiences,
Or your regrets.
You are free to be in this moment,
Right now.
You are free to be in this moment,
Right now,
Now.
Untouched by the past or the future.
Untouched by the past or the future.
Right now,
Now.
Continue to breathe mindfully,
Allowing your awareness to expand.
Feel the stillness within you,
The calm and centered state of being,
The observer,
The witness.
This is your true essence,
Untouched by the past or the future.
In this state of detachment and presence,
You can find clarity,
Insight,
And a profound sense of peace.
You realize that your past is like a dream,
And your future is yet to be written.
You are the eternal witness to the ever-changing movie of your life.
Remember that you can return to this practice whenever you need to release the grip of the past and be fully present in the now.
Before we conclude this meditation,
Let's take a moment to cultivate feelings of loving-kindness and compassion for ourselves and others.
This practice can help bring more love and positivity into your life and the lives of those around you.
As you continue to breathe deeply and stay present in the moment,
Silently repeat these phrases to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Now visualize someone you care about deeply,
Perhaps a close friend or family member.
Imagine them standing in front of you,
And with genuine intent,
Repeat the phrases for them.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Extend this loving-kindness further.
Think of acquaintances,
Colleagues,
And even people you may have conflicts with.
Send them the same positive intentions.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Lastly,
Expand your loving-kindness to encompass all beings on this planet,
No matter their background or circumstances.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Take a moment to feel the warmth and goodwill that this practice generates within you.
Know that by radiating love and kindness,
You contribute to a more compassionate world.
When you're ready,
Gently open your eyes,
Carrying this loving-kindness with you as you continue your day.
