Hi friends,
This meditation is designed to help us let go of anger or frustration or anything that has a negative hold on us because of another person.
It could be someone you're in relationship,
One of your close ones.
Or it could even be,
For example,
A politician whose actions cause you some angst.
In this work,
This is not about necessarily agreeing with the other person or condoning their behavior.
It's just letting go of whatever has its hold on us so that we can be free.
We can have more joy.
Let's get started.
First,
Find yourself a comfortable position.
A regal position.
Take a long,
Deep inhale in.
Let it all go.
To allow yourself to settle.
To be fully here in this moment.
To perhaps have some wonder.
And a sense of lightness.
Curiosity.
If you're comfortable,
You can put your hand on your heart.
And first,
Just feel the rise and fall of your chest with your hand.
And your breathing.
Allow that touch to comfort you.
Feeling a sense of calm and peace.
And inwardly,
You can say to yourself,
Or even out loud if you like.
I am here.
I am strong.
I have everything I need.
I am joyful.
And I am free.
Allowing a sense of lightness to come over you.
And if you'd like to visualize.
Visualize a golden light that starts where your hand is on your heart.
And with each breath,
It grows a little bigger.
So with each breath in,
This light grows bigger and stronger.
And after a few breaths,
You find yourself inside this golden light.
Where you are the golden light itself.
Beyond the noise of the mind.
Beyond the noise of emotions.
This is you.
And now using your vast powers of creativity and imagination.
Imagine a scene with you seated somewhere.
Could be a chair,
Could be on the beach,
Wherever you like.
A place of your own choosing.
A place where you feel safe and comfortable,
A place that gives you joy.
And look around.
Make it real.
What do you notice if you're out in nature?
Is there wind?
What colors do you see?
What sounds do you hear?
Put yourself fully in the scene.
And you are comfortably seated.
And then imagine someone that you love dearly.
They could be in your present or they could be someone who's passed on.
But someone who you love unconditionally and they love you back unconditionally.
And imagine them seated directly across from you,
And look into their eyes.
And allow yourself to smile and see the smile in their eyes as well.
And just get a sense of how that feels.
To love someone.
And you might.
Imagine just sending them some of your warm thoughts,
Your warm feelings.
You might even say to them something like,
May you be happy!
May you be healthy.
May you be free.
May you be seen and heard.
Acknowledged and loved.
May you be loved.
And just notice how easy it is for this feeling of warmth to pass between you.
You sending it out to this person,
But also feeling that sense of it coming back.
And notice how that helps you feel more at ease,
More at peace,
More free.
The more love or goodwill you send,
The better it feels.
The more joyful we are.
And then say whatever you want to say to this person.
Looking deeply in their eyes.
And getting a sense that there's no real separation between you.
Communicating soul to soul.
Letting that feeling lift you up.
And then saying a brief farewell for now to this person.
And then allowing the image of them to float away.
And it's just you in your scene,
In your special place.
Holding on to this feeling of warmth and lightness,
Freedom,
Joy.
You are capable of anything.
You are strong.
Get a sense of how strong you are.
And now for some black belt level compassion.
Imagine that person that you've struggled with.
And bring them into your scene.
They're sitting directly across from you.
Make it real.
What color are their eyes?
What is the shape of their nose?
Or their forehead.
And just get a sense of them still coming from this place of strength and freedom.
And know that this person,
Even though they may be different from you in many ways,
We are all the same.
This person has a physical body just like you.
And some days they feel good about that body.
Some days they struggle with that body.
This person has hopes and dreams that they would like to come to fruition just like you do.
This person has friends and family that they love.
They have laughed big belly laughs with these friends.
In their close moments.
This person has also suffered.
They've experienced pain.
They've let other people down.
They've let themselves down,
Just like you have.
This person has also known joy.
Just like you.
In so many ways.
Beyond the mind,
Beyond emotion,
Beyond the facade of our bodies.
We are all the same.
And when we look deeply,
We can see that sameness.
We can see ourselves in the other person.
So perhaps send them some good wishes.
Inwardly or even out loud you can say,
May you be happy.
May you be healthy.
May you be seen and heard.
Acknowledged and loved.
Speaking to them as soul,
From soul to soul,
Try this and say,
May you be loved.
And perhaps using the power of imagination,
Creativity,
Taking some of that golden light from within you and sending it to them.
You send it freely,
Without any expectation.
Just send it.
But also notice what it's like when that love,
That light is reflected back to you.
Creating a cycle.
Seeing them as soul.
Try this again.
May you be happy.
May you be healthy.
May you be free from suffering.
May you be seen.
And heard.
Acknowledged.
And love.
May you be loved.
And then say whatever else you'd like to say to this person,
Soul to soul,
Letting go of the noise that you've been holding onto.
If forgiveness is appropriate,
You could incorporate that.
And looking at their eyes again,
Getting a deep sense of them as soul beyond the personality of the mind,
The body,
The emotion,
But them as soul.
Perhaps seeing their journey.
That they're just here to learn a set of lessons,
Like we are.
And then say whatever else you'd like to say to this person.
Along with your farewell for now.
And when you're ready,
Allowing that image to fade.
And it's just you.
In this peaceful scene that you've created.
Look around once again.
See if anything's changed.
Add to it if you like.
And then imagine this golden light that you cultivated.
What would it be like just to send out into the world as you strengthen your capacity for light and joy?
What is it like to move through the world and impact others?
Imagining all the other souls out there,
If you send your light out.
To your close ones.
To your friends and family.
Sending your light out to the people who live in your town or area.
Your country.
Extending to the entire universe,
Both known and unknown,
What is it like to just send your light out into the world?
You are infinite.
You are love.
And nothing can stop that.
Allow yourself to have a big smile that comes across your face.
A big smile.
Your whole body is smiling.
Take one more deep inhale in.
And let it all go.
May the blessings be.
Thank you,
My friends.
We'll see you next time.
Be well.
