Settle down in a comfortable position.
Deep breathe in through your nose and breathe out through your mouth.
Let's do this for a couple of times in through your nose and out through your mouth.
Again in through your nose and one more time out through your mouth.
Allow yourself to settle down comfortably in this position.
Breathing in and out.
Feel the rhythm of your breath like the waves of the ocean.
Breathing in and out.
Let your body relax a little deeper.
And if thoughts are coming up,
That's fine.
Just recognize them.
Label them thinking and let them go like bubbles.
Thinking,
Thinking and bring your attention back to your breath.
Breathing in and out.
Now feel everything that you are,
All the love that you are.
Feel it gathering around your heart like a soft white light.
This ball of light in your heart is all the love and compassion you hold inside yourself.
And this is your desire to heal.
This ball of light is filled with your love,
Your compassion,
Your kindness,
Your empathy,
And your healing prayers.
Let this light become stronger and stronger.
Feel it pulsing.
It's filled with loving kindness and a simple powerful intention that all beings be safe.
That all beings be protected from harm.
That all beings be held in care and see how this is growing.
This ball of light is growing from your heart and it is now time to offer it to the world.
So take a deep breath and allow your whole body mind and spirit to prepare to release this light.
First to your circle of loved ones,
Your family,
Your friends,
Those closest to your heart.
Hold them in this field of light,
This field of loving kindness.
May they be safe.
May they be peaceful and may they live with ease and see how easy and natural it is for this love to flow to those who are the closest to your heart.
See how your healing thoughts move out like waves in an ocean,
Continuous,
Rhythmic,
Unending.
These waves of love that are coming out of your heart,
Allow them to radiate outward.
Now imagine yourself standing at the top of a mountain.
Steady and grounded.
And from your heart,
These waves of love and light are going outward in every direction.
Rippling in every direction.
I want you to see this visual very clearly in your mind's eye.
You're standing on a mountaintop,
Steady and all this love and light inside you shining outward.
All these waves going outward.
You're not forcing,
You're not pushing.
You just are this beacon of light.
And let these ripples now surround your neighbors,
Your locality,
Your city,
Your state and your country.
See these places covered in light that is emanating from your heart.
This light that soothes pain,
This light that softens grief,
This light that steadies the fear.
And as this light continues to expand,
Allow it to also carry compassion.
Compassion that does not turn away from suffering.
Compassion that sees the fear,
The displacement,
The uncertainty unfolding in parts of the world right now.
Whether it is Israel or Iran or the Gulf region.
Your heart remains open,
Still sending out light to all these places.
I want you to replace all the visuals of these places in your head that you've been watching over the news for the last two days with this one.
This visual of you emanating light and covering all these spaces.
May those living in fear be protected.
May those grieving be comforted.
May those wounded in body,
Mind or spirit be supported.
Now allow your light to grow,
Rise even higher,
Expanding beyond borders and boundaries towards the entire globe.
See the whole globe held in this light that is flowing out of your heart.
The entire globe in this luminous field,
This field of light that cleans,
That soothes,
That supports a light that allows humanity to remember its inner wisdom and its inner strength.
Now within this light,
Let there also be equanimity.
A steady heart in the midst of instability.
A calm center in the midst of all this escalation.
With this light covering them,
May all the leaders act with clarity and restraint.
May wisdom arise where anger and ego burns.
May humanity remember itself.
Continue to see yourself shining this light which is going brighter and brighter with every breath and say these words in your heart.
May love heal our world.
May we all choose kindness and compassion.
May those who are anxious find peace.
May those who are in pain be relieved.
May those who are in grief find comfort.
May those who are in fear find strength.
May those who have light to spread come forward and share this light.
May individual and collective fear and grief be washed away.
May the light inside of me radiate into the world and every being who's a part of it.
May all beings be safe.
May all beings be free from hatred and harm.
May all beings be held in compassion.
May we remain steady and wise as the world moves through change.
And as you see this light beaming from you,
Remember the other people who are meditating with you today whose light is also shining.
While you are visualizing this light coming out of your heart,
They are doing the same.
So this virtual room is a room filled with light.
So I want you to see that one by one,
Hundreds,
Thousands,
Millions of people are joining us.
Each radiating with their own source of light.
Shining it with healing and love onto the world.
Onto the people of the world.
Onto Mother Earth.
Gaia.
Want you to see these beams of light shooting out from across the globe.
And joining the light that you have created.
May the light inside of me and inside of all of us together heal our world,
Our planet Earth.
Let us all simply breathe together as we hold our hearts open filled with light.
Breathing in as our hearts filled with compassion.
Breathing out as we pray for healing in our world and in our lives.
Breathing in as our hearts filled with love.
Breathing out as we pray for peace in the world and in our lives.
Breathing in as we hold hope in our hearts.
May we know our strength.
May we be filled with courage.
May our love flow into the world.
Breathing in,
We are the prayer.
Breathing out,
We are the healing.
Breathing in,
We are the love.
Breathing out,
We are the peace.
Breathing in,
We are the hope.
Breathing out,
We are the faith.
Breathing in,
We hold loving kindness for all beings.
Breathing out,
We offer compassion to all those who suffer.
Breathing in,
We anchor equanimity in our hearts.
Breathing out,
We trust wisdom to guide this world.
May we know our strength,
Our ability to heal the world.
May we be filled with courage.
And may our love always and always flow into this world,
Bringing support,
Soothing where there is pain and grief,
And giving energy to heal the world.
May we know our strength,
Our ability to heal the world.
Breathing in,
We are the prayer.
Breathing in,
We are the peace.
Breathing out,
We are the love.
Breathing in,
We are the peace.
Breathing out,
We are the peace.
Is your gift to mankind,
To the world,
To Mother Earth.
As you walk away from this meditation,
I want you to keep this in mind and share this generously.
It's time for us,
This Sangha,
To give our light to the people and to the world.
We are a part of this collective.
And what we will give will grow a thousand fold,
A million fold for mankind and for Mother Earth.
Bring your attention back to your breath.
And as you remember to carry this light in your heart and share it with every step that you take into the world,
Slowly come back to your physical surroundings,
To this room.
And whenever you're ready,
Open your eyes.
