So begin to notice the breath.
Notice the rise and fall of the breath.
With the inhale,
Perhaps the belly rises.
And with the exhale,
Perhaps the belly falls.
The eyes can be open with a soft gaze or close.
And visualize yourself.
See yourself as if you were looking in a mirror.
Connect to your own image.
And hold that image of yourself in the mind space or the heart.
And repeat these words,
The meta of loving kindness for yourself.
May I be at peace.
Mentally repeat,
May I be at peace.
Repeat.
May my life have meaning.
Mentally repeat,
May my life have meaning.
And hold that image of yourself in the mind space or the heart or both.
Looking into your own eyes,
Mentally repeat.
May I be an instrument of social change.
And again repeat.
May I be an instrument of social change.
Notice the breath.
Feel the weight of the body.
Recognize a dear friend from another race or ethnicity.
And repeat these words of meta of loving kindness as if you were looking in the eyes of this dear friend of another race or ethnicity.
Mentally repeat.
May you be at peace.
Repeat.
May you be at peace.
Mentally repeat.
May your life have meaning.
Repeat.
May you be an instrument of social change.
Notice the breath.
Notice the body.
Are there any places that could be softened?
The jaw,
The hands.
And visualize a teacher or a guru who has been important in your life from a different race or ethnicity.
Visualize a teacher,
A guru,
Someone who has been a source of wisdom in your life from a different race or ethnicity.
And repeat these words of meta of loving kindness for this teacher,
Wisdom giver.
May you be at peace.
May you be at peace.
May your life have meaning.
Repeat.
May you be an instrument of social change.
May you be an instrument of social change.
Again,
Notice the body,
The weight of the body.
Notice the spine.
And visualize a neutral person,
A person that you don't have an opinion about one way or the other from a different race or ethnicity.
You might not even know their name.
They may be someone who lives near you,
Someone you've seen in the supermarket or around at your job.
They are a neutral person of a different race or ethnicity.
And repeat these words of meta of loving kindness for this neutral person.
May you be at peace.
May you be at peace.
Visualizing a neutral person from a different race or ethnicity.
Repeat.
May your life have meaning.
May your life have meaning.
May you be an instrument of social change.
Repeat.
May you be an instrument of social change.
And now visualize a person who's been murdered by the police unjustly.
Maybe it's Breonna Taylor,
George Floyd.
Think of a person that has been murdered by the police.
Hold them in the mind space or in the heart or both places.
See them very clearly as if you were looking in their eyes and repeat these words of meta for this person who has been murdered.
May you be at peace.
Repeat.
May you be at peace.
See them clearly and repeat.
May your life have meaning.
Again,
May your life have meaning.
And repeat.
May you be an instrument of social change.
Repeat.
May you be an instrument of social change.
And now visualize many bodies,
Many people,
All the people and things on this planet.
Maybe you see a big blue marble.
Visualizing everyone.
Repeat these words of meta for all beings everywhere.
And repeat.
May all beings everywhere be at peace.
Repeat.
May all beings everywhere be at peace.
Repeat.
May all beings everywhere have lives filled with meaning.
May all beings everywhere have lives filled with meaning.
And repeat.
May all beings everywhere be instruments of social change.
Repeat.
May all beings everywhere be instruments of social change.
Begin to wiggle the fingers and the toes.
Make any kind of intuitive movement the body is asking for.
Maybe a big stretch,
Yawn.
Could be a twist.
And when you're ready and there's no need to rush or hurry,
If your eyes are closed,
Blink them open.
If your eyes are open with a soft gaze,
Then start to bring the world into focus.
Ariyam Tatsad.
Namaste.
