Let’s try a Metta Meditation
Find a comfy seated position and close your eyes. Take a few deep cleansing breaths to help yourself be in the present moment allowing your business to step aside for this time. Focus on this breath and where it comes from, in your chest, close to your heart.
Now bring to your focus someone you deeply care about, family, friend, even a pet. Someone you love and really, truly wish the best for, then say these phrases to them from your heart:
May you be safe. May you be happy. May you be well. May you find peace.
Take the time to really visualize them receiving these wishes. Repeat the phrases 3 times or as many as you wish, feeling them more intently each time. Take a few cleansing breaths before moving on, sitting with the peace it brings you to project such strong, positive energy their way.
Next visualize someone you maybe just met or a general acquaintance. This can be a coworker or a vague online friend. Say the 4 phrases again, this time focusing on that person.
May you be safe. May you be happy. May you be well. May you find peace.
Take a couple of cleansing breaths to help your mind reset.
This next one may be hard, and you may need to repeat the phrases more than 3 times, but truly let it come from your heart. Bring to mind someone you dislike, or even hate, someone who has done you or others wrong, who you find hard to forgive. Don’t bring these judgements to your thought, leave out the reasons of why you feel that way toward them, just see them in your mind’s eye neutrally. Repeat the phrases:
May you be safe. May you be happy. May you be well. May you find peace.
Take a few deep, cleansing breaths to help your mind reset. Allow yourself to release any thoughts, feelings or memories that this step may have brought up. Pause as long as you need to before continuing.
And lastly, and quite possibly the most important, do this for yourself!
May I be safe. May I be happy. May I be well. May I find peace.
Sit quietly with your breath. Feel how your heart is full yet feel the lightness of the release as well. Allow the inner peace this brought to reside within you. When you are ready, open your eyes and smile.
You can also try it by playing the track below: