I'll be guiding you in this meditation through a loving-kindness practice.
It's also called a Metta meditation.
I will be asking you to choose some people that you're going to be sending benevolent wishes to.
One of those people needs to be someone who is easy for you to love and care for.
The second person is going to be yourself.
The third person is going to be someone who is difficult for you to love and I invite you and encourage you to choose somebody who is below a 5 on that scale.
So let's say 10 is someone who really triggers you as the most difficult person for you.
So see if you can find another one who is still challenging for you,
But is below a 5 on that scale.
Lastly,
I'm going to be asking you to send these benevolent wishes to all human beings,
To humanity.
The wishes that I chose for today are very simple.
One of them is may you be at peace,
May you be well,
And last one is may you feel safe and protected.
So as I was giving you instructions for this practice,
You had people that you were aware of,
That came into your awareness.
Feel free to use those and if you don't see what comes up for you when you engage in the practice,
So oftentimes our inner wisdom or higher self will give us a name or show us a face of a person that we need to be focusing on.
So to begin with,
I invite you to find a comfortable position and posture.
Allowing your body to be relaxed,
But not too relaxed where you might be falling asleep.
I'm taking a couple of gentle breaths into your body and see if you can focus your attention and awareness on your chest,
On your heart space and taking some gentle breaths into your heart.
Maybe even breathing in and out of your heart.
And then from here bringing into your awareness one person who is easy for you to love.
You can visualize their face,
You can feel their spirit or their energy,
You can visualize them sitting in front of you if you would like,
You could look at their photo,
And then from your heart to their heart and from your soul to their soul extending the following wishes.
May you be at peace.
May you be well.
May you feel safe and protected.
And so as I'm saying these wishes,
See if you can either internally say them or even out loud if you're in a private space.
So we'll do that a couple more times.
May you be at peace.
May you be well.
May you feel safe and protected.
May you be at peace.
May you be well.
May you feel safe and protected.
And now I invite you to move your awareness to yourself.
So see if you can allow yourself to feel that same love that you felt for that first person and turn it around and give it to yourself.
And I'm saying to yourself,
May I be at peace.
May I be well.
May I feel safe and protected.
May I be at peace.
May I be well.
May I feel safe and protected.
May I be at peace.
May I be well.
May I feel safe and protected.
Now I invite you to move your attention to someone who is difficult for you to love.
You could visualize them sitting in front of you.
You can have them as far away as you would like.
And just notice what arises for you when you perceive that person's energy or when you see their face.
Have there any feelings of anger or fear or hurt that are present?
Just honor those feelings.
For now,
There is no need to try to get rid of them.
Just letting yourself feel what you feel.
And see if you can also focus on a sense of spaciousness.
Part of yourself that is deeper and wider than your emotions and thoughts and your feelings.
Possibly giving yourself the permission to release and to let go of the energies,
The feelings that are no longer serving your highest good.
And from that space from your soul to their soul,
Sending these wishes.
May you be at peace.
May you be well.
May you feel safe and protected.
May you be at peace.
May you be well.
May you feel safe and protected.
May you be at peace.
May you be well.
May you feel safe and protected.
May you be at peace.
May you be well.
May you feel safe and protected.
And just noticing how you are in this moment.
What are you aware of?
And just accepting your experience exactly as it is.
Accepting yourself exactly as you are in this moment.
And now I invite you to extend these benevolent wishes to all human beings.
You could visualize planet Earth if you would like or whatever other visualization feels most supportive for you.
And repeating the following wishes.
May all human beings be at peace.
May all human beings be well.
May all human beings feel safe and protected.
May all human beings be at peace.
May all human beings be well.
May all human beings feel safe and protected.
May all human beings be at peace.
May all human beings be well.
May all human beings feel safe and protected.
And if you have another wish for humanity feel free to tune into it and voice it.
And then from here I invite you to start to gently and gradually to bring this practice to completion.
When you're ready gently opening your eyes if your eyes were closed.
And coming back into the environment in which you are in.
Feel free to visit this practice as often as you need to.
Feel free to also add other phrases that might resonate for you more.
And keep focusing on what uplifts your spirit.
What allows you to heal.
And what allows you to stay on purpose so you can live a more meaningful life.
Take care of yourself.
Bye.
