Hello and welcome.
I'm Kazaya Gibbons.
I'm a meditation teacher here on Insight Timer.
And today's theme is Harmony Through Conflict.
And this version will be a riff on loving kindness.
I wonder if you can think of a particular conflict situation which you'd like to bring harmony into.
It might be you and another person who are in conflict or your group and another group.
Imagine the situation as if you're looking in from outside.
Notice yourself first.
Notice how you appear from the outside.
What is your body language?
Your facial expression?
What do you need?
Imagining now that you're able to directly influence the scene from here,
Send your loving kindness to the version of you that is in the scene.
May you be happy.
May you be healthy.
May you be safe.
May you receive what you need.
As you say or think these things,
Imagine that you are able to send these positive wishes to yourself in energy form.
So you might see the you in the scene being surrounded by light.
You might notice yourself relax as you send that good energy.
Or you might just know that your intention is to send these positive wishes into the scene and feel that energy flowing or know that it is arriving there.
May you be happy.
May you be healthy.
May you be safe.
May you receive what you need.
Knowing that that loving kindness is sent and received,
Come back to yourself in the now.
Taking a moment to pause.
And then place your attention on the other party or parties in the conflict.
Notice how they appear from here outside the scene.
What is their body language?
Their facial expression?
Do you notice anything you hadn't noticed before?
What do they need?
And then set your intention to send the loving kindness to them.
May you be happy.
May you be healthy.
May you be safe.
May you receive what you need.
And if it's really not easy to send them that loving kindness,
Just say the words anyway,
Aloud or inside yourself.
And remember,
If they truly were happy,
Healthy and safe,
Not only would they be protected,
But they would be unable to do any harm.
And if they did truly receive what they need,
It might just change their behaviour and render them harmless.
So send them those wishes.
May you be happy.
May you be healthy.
May you be safe.
May you receive what you need.
And just imagine now that those wishes are entering the scene.
So you might see them surrounded by light.
You might feel the energy of loving kindness flowing from you here to them in that situation.
You might just know that the loving kindness is reaching them.
May you be happy.
May you be healthy.
May you be safe.
May you receive what you need.
And then,
Knowing that that loving kindness has reached them,
Bring your attention back to yourself in the present.
And take a moment to pause.
And then send your attention once again to the situation.
This time,
Giving your attention both to yourself and any people who are with you.
And the other party or parties whom you've been in conflict with.
And extend that loving kindness to everyone involved now.
May we be happy.
May we be healthy.
May we be safe.
May we receive what we need.
And again,
You might imagine bright lights permeating the situation.
Reaching everybody concerned.
You might feel a flow of kind energy from yourself in the here and now to that situation.
Or you might just know that your loving kindness is reaching the situation.
May we be happy.
May we be healthy.
May we be safe.
May we receive what we need.
And then allow the flow of energy to subside.
Releasing any visualisation.
And coming back to yourself in the now.
And perhaps you're ready to close the practice to shower yourself in those positive wishes of loving kindness now.
So being really aware of yourself.
Checking in with your breathing.
Your sensations.
Your emotions.
Invite your own loving kindness again.
May I be happy.
May I be healthy.
May I be safe.
May I receive what I need.
And imagine that you're being surrounded in that gentle and healing light.
Or perhaps you can feel the loving kindness energy coming in.
Or perhaps you can just hear the words somewhere inside yourself.
May I be happy.
May I be healthy.
May I be safe.
May I receive what I need.
And you know that on some level these positive and intentional wishes are taking effect.
And allowing that to be true as you let go of the practice.
Release any visualisation or energy that you've been holding.
And come back to yourself in the here and now.
And taking a deep breath,
Ready to go about your day.
Thank yourself for taking the time to practice.
And when you are ready,
You can end the meditation.
Thank you for your presence and engagement today.
