This is a mindful meta meditation.
This meditation can be done seated or lying down.
So long as you are comfortable,
Your spine is straight and you will not be disturbed.
Take a moment and get comfortable.
And once you do,
I want you to take a nice deep cleansing breath.
Inhaling through the nose and sighing out.
Close your eyes for a moment and just bring yourself.
Allow yourself to settle to this pose.
In your mind's eye,
I'd like for you to see yourself just as you.
No judgment,
No criticism.
Accepting yourself solely as you are right now.
And as you see yourself in this mind's eye,
I want you to say,
May I be safe.
May I feel secure and grounded.
May I feel a sense of belonging to the earth and may I know who I am.
May I be happy.
May I be joyful and live with bliss.
May I be healthy.
May my body be strong,
My mind balanced and may I exude well-being.
May I be peaceful.
May I be calm and patient.
May I live with ease,
Relaxed,
Letting go and just be.
May I be free.
Free from suffering.
Free to be myself.
Free to be liberated.
Feeling that energy of love for yourself.
Sending it back to that image of yourself just as you.
Let it fade and then visualize in front of you a loved one.
Usually it's I recommend the first person.
And now to this image you have in your mind's eye,
Repeat the following.
May you be safe,
Secure and grounded.
Feeling a sense of belonging to the earth and may you know who you are.
May you be happy,
Joyful,
Content and live with bliss.
May you be healthy,
Your body strong,
Your mind balanced and you exude well-being.
May you be peaceful,
Calm,
Patient and loving.
May you live with ease,
Relaxed,
Letting go and just be.
May you be free.
Free from suffering.
Free to be yourself.
To be liberated.
Hold the image of this loved one in your mind's eye.
Feeling that love that these words say to them and then let it fade.
Next I want you to visualize a neutral person.
Someone you don't have strong feelings for.
Someone you do know and will say these things to them as well.
May you be safe,
Secure and grounded.
Have a sense of belonging to the earth.
May you know.
May you be happy,
Joyful and content.
Living with bliss.
May you be healthy,
Strong,
Balanced and exude well-being.
May you be peaceful,
Calm and patient and loving.
May you live with ease,
Feeling relaxed,
Letting go,
Just being.
May you be free.
Free from suffering.
Free to be yourself.
Free.
Holding on the image of this neutral person in your life and then let the image.
Visualize now a difficult person.
Someone you have a conflict with.
Someone you might deem to be a quote-unquote enemy.
I understand these phrases we're going to say might not actually be easy.
Give it a try.
Hold on to that image as best you can and say may you be safe,
Secure and grounded.
Have a sense of belonging to the earth and may you know who you are.
May you be happy,
Joyful and content.
Live with bliss.
May you be healthy,
Strong,
Mind balanced and exude well-being.
May you be peaceful,
Calm,
Patient and loving.
May you live with ease,
Relaxed,
Letting go and just being.
May you be free.
Free from suffering.
Free to be yourself and liberate.
Hard as it is,
Hold on to the image.
Feel the energy of these words and then let the image fade.
And now visualize yourself together with all of your loved ones and say the following.
May we be safe,
Secure and grounded.
Have a sense of belonging to the earth and know who we are.
May we be happy,
Joyful,
Content and live with bliss.
May we all be healthy,
Our bodies strong,
Our minds balanced and exude well-being.
May we be peaceful,
Calm,
Patient and loving.
May we live in with ease,
Relaxed,
Letting go and just being.
May we be free from suffering.
Free to be ourselves and to be liberated.
Hold on to this image of you and your loved one and then let it fade.
And now visualize yourself in your wider community,
Your neighborhood,
Your town,
Your country and we'll say these words once again.
May we be safe,
Secure and grounded.
May we have a sense of belonging to the earth.
May we know who we are.
May we be happy,
Joyful,
Content and to live with bliss.
May we be healthy,
Our bodies strong,
Our minds balanced and may we exude well-being.
May we be peaceful,
Calm,
Patient and loving.
May we live with ease,
Relaxed,
Letting go,
Just being.
May we be free,
Free from suffering,
Free to be ourselves and be liberated.
Now visualize the light of this meditation,
Reaching out to shine to all beings everywhere on the earth and beyond.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be peaceful.
May all beings be free.
May all beings be strong and supportive.
May all beings be loved and cared.
May all beings breathe and relax.
May all beings go with the flow of life.
May all beings express their own unique power.
May all beings open our hearts.
May all listen.
May all beings imagine.
May all beings connect with their own intuition.
May all beings connect with their divine nature.
May we all love.
May we all share.
May we all serve and may we all unite in love and harmony.
Take a cleansing breath here.
Inhale through the nose,
Sigh it out the mouth.
Namaste.
