Welcome to this meditation and begin by finding your own comfortable seat placing one palm inside the other and take a deep breath in your own time inhaling fully and exhaling fully and letting go of the things you did today,
Letting go of the tasks,
Letting go of the criticisms,
Finding stillness and fully arriving here so you can connect to the present,
Feel your hands on your lap,
Feel your feet flat on the earth feel the warmth of your body,
The energy vibrating through your body,
Feel all the sensations running through your feet,
Your legs,
Your fingertips feel the weight of your body and let your legs be heavy,
Let your back release against the chair find release in your forehead,
In your scalp,
In your eyes,
In your jaw,
In your cheeks,
In your mouth release any tension in your shoulders,
Release any tension in your chest and in your belly relax the back of the hips and the arms and the hands and the hips relax the hips,
Feeling a soft expansion as you inhale and a strength as you exhale feel the body rest easily and when the body releases,
The heart can be ready to open and to open the heart we will imagine four different people and we'll imagine what it's like to send compassion and also keep sending compassion in a way that conserves your energy even when they're being critical so bring to mind a first loved one,
Get a sense of this person's energy,
Send the wish to this person,
May you be happy and may you be healthy,
May you be safe,
May you find peace and now imagine a moment when this person was being critical of you or was crossing some boundary,
Notice how that feels and say to yourself,
Putting a hand on your heart,
I will protect myself and my heart and I will be kind to myself even as this happens I will be just as kind to myself,
I will be just as much on my own side and as an act of self-compassion,
Say to this person,
I will give you only the energy of love you get to receive from me only the energy of love no matter what you choose to say or not say,
I send you only the energy of love and in this way nothing you say can be harmful to me feeling the strength of that statement,
The strength of that intention and say for this person,
May I be safe and may you be safe may I be happy and may you be happy and no matter what you say to me,
I will respond only with the energy of love feeling the autonomy,
The power in that and keep this hand on your heart and imagine a second person,
A second person who you're close to and people we're close to sometimes tend to cross a boundary or be critical imagine this person's energy,
This person's tone,
This person's authenticity and now wish for this second person,
May you be happy may you be healthy may you be safe may you be peaceful and imagine this person saying something to you that's critical that they might actually say or have said or something that crosses some boundary as people sometimes do keeping the hand on your heart say,
I will support myself and I support myself in the present unconditionally no matter what you say or don't say,
No matter what you do or don't do and I will give you only the energy of love no matter what you say,
I will give you only the energy of love saying this to this person and realizing that you are then free of this person,
You have freedom,
They will not change your inner state no matter what,
You send love and say for this person,
May we both be safe may we both be peaceful in this heart may I be peaceful in this heart and now imagine a third loved one imagine this person and their authenticity with their energy feel your heart expand as you imagine this person who's close to you sending the wish,
May you be happy may you be healthy may you be safe and feel safe may you find peace and imagine some moment in the past when this person was critical of you or said something they really shouldn't have said or crossed a boundary keeping a hand on your heart say,
No matter what you say or don't say,
No matter what you do or don't do toward me I support myself unconditionally I am a friend to myself unconditionally I send myself love and support unconditionally no matter what you do or don't do,
Say or don't say I will give you only the energy of love you don't get any other energy from me I will respond only with the energy of love again noticing how empowering this feels that you get to pick the energy with which you respond to anyone that is not in anyone's hands,
That is only in your hands and send the wish to this person,
May we both be safe send the wish to this person,
May we both be happy may we both be healthy may we both find peace noticing how your heart feels more free and now imagining all beings imagine all beings everywhere and these beings have their agendas,
They have their blind spots they have their egos,
They have their opinions,
They have their desires each being has their own intentions,
Their own wishes,
Their own moods and these beings affect us,
1st degree,
2nd degree,
3rd degree saying for all beings no matter what you do,
I will send you only the energy of love from me to you comes only the energy of love that is always my power,
That is always my strength you will do what you do and I get to pick my response I get that space where I get to send you only the energy of love sending the intention to feel gratitude for all beings for being as they are accepting that everyone is an important part of the universe they are as they are and as they should be saying for all beings I have no expectations of you I gratefully receive anything you choose to give me and I offer you,
No matter what you do,
I offer you only the energy of love and now take a deep breath in at your own time and take a deep breath out through the mouth and coming back to your space refreshed with new energy knowing that no one can take your energy from you you get to keep your full energy as long as you stay with this practice opening your eyes
