Hi,
This is Javier.
I'm regarding you through a loving-kindness practice,
Where we work on expanding our capacity for understanding,
Love,
And compassion.
In meditation,
We're working with the idea that our reality is a blank canvas that our mind is constantly painting.
If that's true,
It's so important to create impressions in our mind that we want to see reflected in our world.
By training our mind to be more loving,
That will result in how we experience our reality,
Our relationships,
And our environment.
In today's practice,
We'll be bringing to mind three different people.
Someone we already love,
Someone we don't know,
And someone that we might have some difficulties with.
For this last person,
It could be someone you already love but can sometimes be a little bit challenging.
It could be someone like a difficult boss,
Or someone who's really hurt you.
I invite you to choose based on your capacity today.
To begin,
Arrange the space around you.
Make it feel special,
Taking any distractions away.
Find a comfortable position that supports stillness with a long,
Elegant spine.
To withdraw,
Gently lower your eyelids,
Settling into your natural breath.
With every exhale,
Relax into the pose of the world around you fading away.
Begin to observe the sensations of your breath with curiosity,
As if it was the very first time.
In that stillness,
Gently bring your attention to your chest,
Sensing your heart beating,
And recall a time where you were moved to love another unconditionally.
How do you feel in that moment?
Get that sense pulsing from your heart.
Slowly peel away the mental image of that memory,
So only the emotions remain,
And see them manifest in the form of blue crystalline light,
The spark of pure love at the core of your heart.
With every breath,
Expand that light towards the edges of your body,
Transforming every bone,
Every organ,
Every particle of yourself into light,
Turning bright as a million suns,
Becoming someone that can only feel unconditional love.
Now imagine someone in your life who you already love,
Someone you care about.
Imagine them seated across from you.
See them with all their hopes and dreams,
But also their worries and pains.
And from your heart center,
Imagine sharing the power of this light so it reaches their heart,
And as it touches them,
It removes the root of their suffering,
Transforming their entire body into light,
Bathed in bliss,
Becoming angelic,
Truly happy.
Now next to them is someone you don't think of often,
But they spend their entire lives making yours easier.
It could be someone whom I have serve you coffee,
Someone who's driven you somewhere,
Made the clothes you're wearing.
Imagine as if they were there with you.
And just like you,
They're planning for their future,
Their worry about the past.
And from your heart center,
Extend your love to them too,
Expanding the edges of your kindness so when it touches them,
Their suffering dissolves,
All their needs are met,
And they feel joy,
Filled with this blue crystalline light,
Bright like a supernova,
Powered by your heart.
Now sitting next to them is someone you might have some difficulties with,
Someone that you can't seem to understand why they think the way they think.
Look into their eyes and see that they have things to look forward to,
And things they're afraid of,
Just like everyone else.
And from your heart center,
Extend this most powerful light so as it touches their heart,
It fills them with the love they didn't know they needed,
Removing the ignorance that caused harm,
Disarming them from negativity.
Watch them transform into the purest version of themselves.
Now return your awareness to your heart center,
Filled with the brightest light of pure love,
Feel its power in your heart,
And extend this love to every other being,
Seen or unseen,
In this realm or beyond,
Traveling time and space,
Helping them all in any way they need,
Transforming them into pure light.
As you wish to them,
May you have joy,
May you be free of suffering,
May you have peace.
Slowly,
Very gently,
Begin to withdraw their carbon copies of light,
Their perfected selves,
Draw them closer and closer to the very center of your chest,
Condensed into a luminous seed that would multiply with every action you perform,
With every word that leaves your lips,
With every movement of your mind,
A mind that can be your mind all the time.
Gently return the awareness to your body,
Noting what might feel different,
Start to invite some movement,
And when you're ready,
Softly flutter your eyes open.
