Welcome to this 15-minute meditation.
Find a comfortable and quiet place to sit or lie down.
Ensure that you won't be disturbed during this meditation.
Once you're ready,
We'll begin.
Close your eyes gently and take a few deep breaths.
Let each breath help you release any tension or stress you may be carrying.
Allow yourself to relax and be fully present in this moment.
Now,
Let's explore the technique outlined in this wisdom.
When you notice a mood arising within you,
Whether it's against someone or for someone,
Do not immediately place it upon that person.
Instead,
Remain centered.
Understand that your emotions,
Whether it's love,
Hate or any mood,
Originate from within you.
For example,
If you feel anger or hate towards someone,
Remember that the source of this emotion is within you.
The other person may have triggered it,
But it's your own inner energy.
Similarly,
If you feel love for someone,
Recognize that you're projecting your own love onto them.
So,
In this meditation,
When any strong emotion arises,
Don't direct it outward toward the person or object that triggered it.
Instead,
Use it as an opportunity to go within yourself,
To the source of that emotion.
Let's practice this now.
Imagine a recent situation where you felt a strong emotion,
Either love,
Hate,
Anger or any other mood.
Picture that situation in your mind.
Allow the emotion to arise within you as vividly as possible.
Now,
Rather than projecting this emotion onto the person or situation,
Gently shift your focus inward.
Move your awareness to the center of your being,
To your inner source.
Feel the emotion as it flows from within you.
Go deeper into this inner space.
Observe the emotion without judgment or attachment.
Use it as an opportunity to go within yourself,
To the source of that emotion.
Simply be present with it.
As you remain centered within yourself,
Notice how the emotion changes.
Emotions are like waves on the surface of the ocean,
Constantly shifting and changing.
The more you observe them from your center,
The less power they have over you.
Emotions are like waves on the surface of the ocean,
Constantly shifting and changing.
The more you observe them from your center,
The less power they have over you.
Continue to breathe deeply and stay connected to your inner source.
Allow any emotions to come and go,
Just like passing clouds in the sky.
This practice is a profound way to cultivate self-awareness and inner peace.
To cultivate self-awareness and inner peace.
Emotions are like waves on the surface of the ocean,
Constantly shifting and changing.
The more you observe them from your center,
The less power they have over you.
It reminds us that we are the source of our emotions,
And we have the power to choose how we respond to them.
Continue to breathe deeply and stay connected to your inner source.
Allow any emotions to come and go,
Just like passing clouds in the sky.
This practice is a profound way to cultivate self-awareness.
Now,
As we near the end of this meditation,
Take a few moments to reflect on what you've experienced.
Notice any shifts in your awareness or your relationship with your emotions.
And now,
Let's seamlessly transition into a loving-kindness practice.
Bring your awareness back to your heart center.
Feel the love and compassion that resides within you,
The same source of your emotions we explored earlier.
Silently repeat these phrases,
Directing them first to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Feel the warmth and kindness you have for yourself radiate from your heart.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Expand your loving-kindness to someone you care deeply about,
A friend,
A family member,
Or a loved one.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Imagine them receiving these loving wishes from you and feel your connection with them grow stronger.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now,
Extend your well-wishes to all beings on this planet,
Without exception.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Share your love and kindness,
Spreading like a gentle breeze,
Touching every corner of the world and every living being.
Take a moment to bask in this loving-kindness,
Knowing that you have the power to bring positive energy and compassion to yourself and to the world.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
When you're ready,
Gently open your eyes,
Carrying this sense of loving-kindness with you into the rest of your day.
Thank you for joining me in this meditation practice.
May you continue to be a source of loving-kindness in the world around you.
