Take a moment to arrive to your meditation position.
Let your breath flow in and out of your body.
Invite the breath and the mind to connect without criticism or judgment.
Now invite the breath to inhale to a count of four.
And then exhale to a count of five.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5.
Inhale 2,
Exhale.
Let that breath guide you.
Or allow yourself to return to a neutral pattern,
One that suits your needs right now.
Now imagine in your mind your loved one standing before you.
Let this bring a sense of joy to your heart.
Because while they're no longer physically before you,
They exist physically within you,
Amongst other dimensions.
Feel the joy fill your heart completely.
All the wonderful memories and the stupid ones that make you laugh.
Feel the love that comes from having the experiences with this person.
Let this overpower any grief that may come up as well.
Let this love and joy fill you up like it's recharging a battery.
From zero to 100%,
You are filled up with love and joy.
Now let your loved one step aside in your mind.
Making space in your mind to draw attention to someone in your family.
Whoever comes up first,
Let their image stay there.
Take a moment to notice their face.
Their eyes,
Their nose,
Their expression.
Whether this family member is living or in spirit,
It does not matter.
Just let their image rest in your mind for a moment.
Now transfer the love and joy that you are filled with.
Over to that family member.
Feel the energy expand towards them.
Reaching them.
And now filling their being up.
Tell this family member,
May you feel peace.
May you feel love.
May you continue onwards and upwards.
Invite this family member to step aside.
As you now draw your attention to a dear friend.
Living or in spirit,
It does not matter.
In this moment,
Your mind and heart decide.
So let this friend take space in this moment.
Acknowledge your friend's presence by visualizing their face.
Noticing all the features that you can identify as this front.
Now transfer the love and joy you're charged with.
Send it over to this friend.
Feel this energy expand towards them,
Reaching them.
And now filling their being up with love and joy.
Say to your friend,
May you feel peace,
May you feel love.
May you continue onwards and upwards.
Now ask your friend to make space for the next individual.
Bring your mind's attention now to someone you interacted with today.
But you don't know well.
Let the memory of this person come forward.
Making an effort to notice their face,
Their eyes,
And their expression.
Share the love and joy that is filled in your heart.
Send this energy over to this person.
Extend the energy to their heart.
Let it reach them and fill their being with love and joy.
Tell this person.
May you feel peace.
May you feel love.
May you continue onwards and upwards.
Invite this individual to step aside.
So that there's space before you to envision the next person.
In your mind,
Imagine someone you may not get along with easily.
Gently view this person with curiosity.
Envision their eyes and their expression.
Let the love and joy that fills you extend towards this person.
Witness a love and joy fill their being up.
Say to them,
May you feel peace,
May you feel love.
May you continue onwards and upwards.
Now take your attention to a bird's eye view and slowly zoom outwards from where you are.
Widen your vision so that you can see your town.
Continuing until you see the earth beneath you,
As if you were on an airplane.
Keep zooming outwards until you see the globe in its entirety.
Now pause here.
As you let the image of the world rest in your mind's eye.
Notice the details of the world,
The blues and greens and whites.
Notice the shape and any subtle movements.
Now bring forward the love and joy that fills your heart.
And send it out to the world.
To every living being that lives on the land and within the waters of this globe.
Let this love and joy reach the earth so that all can experience this.
Now see in your mind's eye.
May you feel peace.
May you feel love.
May you continue onwards and upwards.
Gently start to bring your awareness slowly back into the space you're in.
Use your breath to deepen your connection to this moment.
Feel the surface beneath you.
And now bring your hand to your heart.
And tell yourself,
May you feel peace.
May you feel love.
May you continue onwards and upwards.
And when you're ready to close your practice,
Open your eyes and come back into the room.
Let the love and joy that fills you.
Stay with you.
I hope this brings you a little peace of mind.
