Hebrew words and traditions contain much power.
Prepare yourself to use Hebrew words to experience a metta-type meditation,
Bringing healing to yourself as well as the world around you.
Begin by assuming a comfortable position,
Either sitting with your spine straight or lying on your back with your arms to the side and your palms up.
Relax your body as much as possible,
Maintaining just enough muscle contraction to maintain this position for the next 20 minutes,
Beginning with your feet,
Feel them drift into a deeply relaxed state.
Now feel this wave of relaxation traveling up your legs,
Through your pelvis,
Relaxing the low back and abdomen,
Your chest,
Feel this wave of relaxation traveling through your shoulders,
Down into your arms and hands.
Now feel your neck and face join into this deeply relaxed state.
Now observe your breath,
Just watch it coming in and going out.
Throughout this meditation,
You will be combining Hebrew words with your breath.
Let's start with the word for listen or hear.
The word is Shema.
As you breathe in,
Silently repeat Shem.
And as you breathe out,
Ma.
Shem Ma.
Listen to the sounds around you,
The sounds of people,
Animals,
The sounds of the room you are in,
And the sounds of nature.
Just listen as much as possible with no preconceived impressions,
No judgments of these sounds.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Now listen to the sounds and messages your body and mind are creating.
You may hear your breath,
Your digestion,
Your circulation.
Even messages,
Deeper aspects of your being are sending you.
Breathing in,
Shem.
Breathing out,
Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Shem Ma.
Continue observing your breath and mentally say,
Ah,
With the inhalation and knee as you exhale.
Ah,
Knee.
This means,
I am.
Invite insight as to your true nature.
Breathing in,
Repeating ah.
Breathing out,
Knee.
Ah,
Knee.
I am.
Ah,
Knee.
I am.
Ah,
Knee.
I am.
Ah,
Knee.
Ah,
Knee.
Ah,
Knee.
Ah,
Knee.
Ah,
Knee.
Ah,
Knee.
Now as you breathe in,
Repeat the word,
Sha.
And as you breathe out,
Loam.
Sha Loam.
This means peace.
Send this peace to yourself first.
You may want to create an image that represents peace to you.
Represents Sha Loam.
This could be a beautiful,
Radiant,
Purple light completely surrounding you.
Sha Loam.
Sha Loam.
Sha Loam.
Sha Loam.
Sha Loam.
Now think of someone very dear to you and send peace to them.
Sha Loam.
Sha Loam.
Sha Loam.
Sha Loam.
Bring to mind someone who is a casual acquaintance,
A co-worker,
A person at the checkout counter,
Someone you recognize.
Someone you recognize yet have no close relationship with.
And send Sha Loam.
Send peace to them.
Sha Loam.
Sha Loam.
Bring to mind a person you have a challenging relationship with,
Or an influential world figure you are uncomfortable with,
And send shalom,
Send peace to them.
Shalom.
Shalom.
Shalom.
Shalom.
Shalom.
Shalom.
Now come back to the room you are in,
And surround it with this peace.
Shalom.
Feel this peace expanding to the city or town you live in.
This peace,
This shalom,
Grows to cover your entire country.
Your hemisphere.
It continues to expand until the entire earth is filled with peace.
Shalom.
Listen to this ancient prayer.
Hashem,
Israel.
Adonai Eloheinu.
Adonai Echad.
Hear what is real.
Hear that we are one.
As you open your eyes and start to move,
To enter back into the world,
Bring this peace with you to everyone you see and everywhere you go throughout your day.
Shalom.
