Come into this moment,
Into this present moment.
Invite the space around you into this moment.
Invite the sounds into this moment.
Invite the breath into this moment.
The next time you take an inhale,
I want you to picture it coming in from the back of your heart,
Inhaling as you expand through the heart and through the chest,
Lifting slightly.
And exhale,
Letting that air come through the center of your heart and out.
Inhaling through the back of the heart,
Exhaling through the front.
Take one more just like that.
Bringing our attention to our heart center and just,
Again,
Taking a moment to clear the mind,
Knowing that if any other thoughts or feelings come up for you in this meditation to just let them pass on by.
And now I want you to picture yourself where you are in this moment.
Picture yourself how you are sitting,
Picture the setting that you're in,
Maybe what you're wearing,
How your hair is,
Just kind of noticing yourself and picturing yourself in your mind's eye.
And I want you to repeat to yourself,
May I be peaceful,
May I be happy,
May I be free from suffering.
And sit with that for a moment or two,
Receiving those words,
Receiving those affirmations,
Letting your whole body feel it.
And then I want you to picture somebody that you love,
Perhaps a friend or a family member.
It doesn't necessarily matter who you choose,
Just picture this person,
Maybe where they're sitting in this moment,
What they're doing,
What they might be wearing,
What their hair might look like.
Get a really good picture of this person in your mind.
And repeat to yourself,
May you be peaceful,
May you be happy,
May you be free from suffering.
And send that energy to them,
To that person.
And if you want them to receive that,
Know that it is being received.
And then I want you to think of an acquaintance or somebody that you have neutral feelings towards.
Not necessarily warm and loving,
But not necessarily challenging or negative.
Someone right in the middle,
Maybe someone that you interact with in your community but you don't know very well,
Anyone will do.
Once you've decided what person that is,
I want you to picture that person,
How you see them,
How they might be right now.
What are they wearing?
What does their hair look like?
What's their body posture?
Are they sitting or standing?
Once you have a clear picture of this person,
This acquaintance in your mind,
You can say,
May you be peaceful,
May you be happy,
May you be free from suffering.
Let yourself just be with that for a moment,
Knowing that that person is receiving that energy right now,
Whether they know it or not.
The next part is kind of challenging,
But you can totally do this.
I want you to now bring someone to mind who challenges you,
That you may possibly have negative feelings towards someone that you dislike.
When you have this person in mind,
Maybe someone came to you right away,
Maybe you need to search for a moment to figure out who that is for you.
Just take a moment,
Once you have that person in mind,
Picture them,
Where they are,
What they might be doing right now,
What they're wearing,
What their hair may look like.
Then repeat,
May you be peaceful,
May you be happy,
May you be free from suffering.
Just let that sink in for a moment and know that that person probably really needed that energy.
Then that person is receiving it.
Keep your breathing slow,
Deep and even as you start to bring your thoughts to all beings on this planet,
Not picturing anyone in particular,
But just everyone,
Young kids to the elderly and everyone in between.
Consider the animals,
The plants,
Consider all living things to encompass this image,
This all-encompassing image of the world.
Then repeat,
May you be peaceful,
May you be happy,
May you be free from suffering.
This one's going out to a lot of people,
So give it a moment to really spread,
Give it a moment to really envelope the full scope of what you're picturing.
Good.
Kindness is the language that the deaf can hear and the blind can see because kindness is a feeling.
Feelings are felt whether you hear them or see them,
Whether you focus on them or not.
Whenever you're ready,
Take a deep breath.
Wiggle your hands and open your eyes and thank yourself for taking time and doing your meditation today.
I thank you for joining me.
Namaste.
