Namaste.
Welcome to our meditation.
My name is Teresa and I will guide you through the session.
Sit in a comfortable position.
Gently close your eyes.
Take a deep breath in and slowly breathe out.
Imagine that you are inhaling joy and relaxation.
Imagine the tension leaving your body with every breath out.
Again imagine that you are inhaling joy and relaxation and imagine that the tension is leaving your body with every breath out.
We will start with connecting to ourself.
Try to connect with your inner energy,
What is inside of you.
Your spirit or life force.
You may feel it as a buzz or tingle or just annoying.
How does the connection to yourself feel?
Is it hard or soft?
Warm or cold?
Loving or criticizing?
Allow yourself to soften the connection,
To open your heart center,
To give yourself love.
Soften your heart and allow it to open,
Let it be calm.
Feel the sense of caring,
Healing and soothing.
Let it wash over you and through you while you gently repeat to yourself.
I am filled with loving kindness.
I am healthy and strong.
I am peaceful and at ease.
I am happy,
Loved and cared for.
I am free of suffering.
Now,
Wish yourself joy,
Appreciation,
Freedom,
Wisdom,
Compassion and kindness.
Now,
I want you to think about the web of energy connecting you to others.
How does it feel?
Think about each strand of connection to your close friends,
Your family,
Colleagues or strangers.
Do they feel loving,
Kind and appreciating?
Do others feel hurt,
Awkward and angry?
Try to soften the whole web of connection,
Sending out the little pink light of love from your heart center and letting it travel through the web of energy connection to wherever it needs to go.
Bring into your mind someone who is important to you,
Someone you like and respect.
Think about all their good qualities.
Send them warm and caring energy.
See them happy and smiling.
Wish them all the good you would wish for yourself.
In your mind repeat to them.
May you be filled with loving kindness.
May you be healthy and strong.
May you be peaceful and at ease.
May you be happy,
Loved and cared for.
May you be free of suffering.
Now bring to mind someone you don't particularly like or dislike.
Your feelings are kind of neutral.
This may be someone who you don't know well but see around.
Think of the connection to them and imagine softening the connection with a pink light from the heart center.
In your mind repeat to them.
May you be filled with loving kindness.
May you be healthy and strong.
May you be peaceful and at ease.
May you be happy,
Loved and cared for.
May you be free of suffering.
Now think of someone you actually dislike,
An enemy,
Trying not to get caught up in any feeling of hate.
Think about how the connection to them feels.
Try to soften the connection by sending out a pink light from the heart center into the energy web.
In your mind repeat to them.
May you be filled with loving kindness.
May you be healthy and strong.
May you be peaceful and at ease.
May you be happy,
Loved and cared for.
May you be free of suffering.
May you be free of suffering.
Now think of all four people together.
Yourself,
The friend,
The neutral person and the enemy.
Then extend your feelings further out into the larger web of connections that are around you.
To the people you work with,
The people you socialize with,
To the strangers passing by on the street,
To everyone in your neighborhood,
In your town,
Your country and out into the world.
Have a sense of waves of loving kindness spreading from your heart to everyone,
To all beings everywhere.
Repeat to them.
May you be filled with loving kindness.
May you be healthy and strong.
May you be peaceful and at ease.
May you be happy,
Loved and cared for.
May you be free of suffering.
Now gently breathe in the air.
Now gently breathe in love.
Now gently breathe out kindness.
Breathe in love and breathe out kindness.
Breathe in kindness,
Breathe in love and breathe out kindness.
When you are ready gently open your eyes.
Thank you Om Hariyom.
