Sending peace to the world.
Find a comfortable position,
Either seated,
Lying down or however your body most naturally comes to rest right now.
Allow your eyes to softly close or let your gaze fall gently towards a point in front of you.
Taking a moment just to arrive here,
Noticing that you've set aside this time,
Not to fix anything,
Not to accomplish anything,
But to send peace to the world.
Let's begin with a few deep breaths together.
Breathing in slowly through the nose and letting the breath go from your mouth.
Breathing slowly through your nose,
Out through your mouth.
There's no need to force anything,
Just allowing your breath to settle naturally.
Breathing in and breathing out.
On the exhale,
See if you can allow your shoulders to soften just a little and your jaw to unclench and your hands to open up.
Notice the weight of your body being held,
By the chair,
By the floor,
By the earth beneath you.
You don't have to hold yourself up right now,
You can just let yourself be held.
Now gently bring your awareness to the center of your chest,
The heart space.
Simply resting your attention here,
You may place your hand softly over your own heart or just imagine holding your heart space.
Perhaps you feel some heaviness there today,
Maybe a tenderness,
A grief or a worry about someone you love or about the world itself.
Whatever is here,
We don't have to push it away,
We can let it be part of this moment.
With a gentle breath inwards,
See if you're able to make a little more space around whatever you're feeling.
As if the heart could expand just slightly,
Holding it all with a kind,
Quiet warmth.
Now call to mind someone you love.
It could be a dear friend,
A child or an animal companion.
See their face and feel the warmth that arises naturally.
Repeat after me,
May you be at peace,
May you know rest,
May your heart be held gently.
Now let that circle of care widen and picture your neighborhood or your city,
Each person carrying their own invisible weight.
May you be at peace,
May you know rest,
May your heart be held gently.
And now we let the circle widen a little bit more to the whole world,
To every being in our world,
To people who you have seen and to those who you may never see,
Those who are suffering right now,
Those who are afraid,
Those who are weary.
From the quietness of this moment,
Send them whatever peace you have found.
May all beings be at peace,
May all beings know rest,
May all hearts be held gently.
And now gently return to yourself,
Noticing your breath,
The felt sense of your own body.
Noticing this offering,
This quiet act of care was real and it mattered.
In a world that can feel heavy,
This is something that you can always do.
You can pause,
You can breathe,
You can send peace,
Even when you don't have all the answers,
Even when you are still finding your own footing.
Whenever you are ready,
Take one more full breath in and let it go slowly and gently.
You may wiggle your fingers,
Open your eyes if they were closed,
Coming back to the room,
Taking a moment before you move to the rest of your day.
Carry this quietness with you as long as you are able and return back to this meditation anytime you would like to send peace to the world.
