Thank you for the progress you have made on your spiritual journey to be able to do this meditation. You have come a long way, congratulations!
We can get into our mediation posture. If we are sitting in a chair, please have your feet flat on the ground. We can all sit with our backs as straight as possible without being uncomfortable. Place your left hand palm up, then place your right hand palm up on top of your left hand. Gently place your thumbs together and point them towards your belly button. We can close our eyes to prevent distractions.
We will start off with a relaxation by thinking to ourselves, My forehead is relaxed and allow yourself to relax. We can think my eyes are relaxed and feel the tension around our eyes dissipate. My face is relaxed. My entire head is completely relaxed. My throat is warm and comfortable. My neck is relaxed. My shoulders are relaxed and free of all tension and stress, just let it go. My upper arms are relaxed. My lower arms and hands are relaxed. My chest is open, warm and relaxed. My stomach is relaxed and free of all stress and worry. Just release it. My abdomen is relaxed. Feel yourself becoming deeply relaxed. My pelvis is relaxed. The upper half of my back is relaxed and free of all tension and stress. The lower half of my back is relaxed and free of all stress and worry. My entire spine is calm and completely relaxed. My hips are relaxed. Feel yourself becoming more tranquil. My upper legs are relaxed. My lower legs and feet are relaxed. My entire body is completely relaxed.
Now we can scan though our body and look for any discomfort, pain or illness we may have. We can turn them into thick black smoke and imagine this thick black smoke leaves our body completely when we exhale. Once it leaves our body it instantly dissolves. We can scan through our body and every time we discover any discomfort or pain or illness there, we can do this. Go ahead.
Now before we get into the meditation, we can do our motivation and think to ourselves, “I am doing this meditation so that I may make as much spiritual progress as possible to benefit everyone I come in to contact with either directly or indirectly.”
We can focus our mind at the rim of our nostrils or upper lip and concentrate on the feelings we get there as we breath in and again as we breath out. We focus on the feelings of a cool or tingling sensation when we inhale and on the feelings of warmth or pressure as we exhale. Go ahead.
And now we can shift our focus from our breath to the space before us and imagine that anyone that we consider to be an enemy is standing in front of us. This can be anyone we are currently fighting with or upset with, anyone that has caused us harm in the past or anyone that behaves negatively. We can picture one or more people, as many as we are comfortable handling.
Then we can imagine that above our head we see our chosen deity or higher self gently sending us pure love from their heart in the form of white light and nectar. This flows down from their heart to the crown of our head where it enters our body and continues to flow down to our own heart. When our heart is full of this pure love, we allow it to flow throughout our entire body filling us completely. We have so much pure love constantly flowing into our heart from our deity or higher self that we have more than enough to share with those we imagine standing in front of us. We gently allow this pure love to flow from our hearts in the form of white light and nectar to the hearts of all of those that have been a problem for us. We fill their hearts with pure love.
When we have done this we can see how happy they have become, now that their hearts are filled with pure love. We can rejoice that we have done this. We can rejoice that we have overcome our own issues and were able to send those that we perceive as the enemy this pure love. How wonderful that we can do this! Hold onto that feeling of rejoicing at the level of your heart and focus your attention on that feeling.
We can thank our deity or higher self for helping us to accomplish this.
Now before we come out of meditation, we can dedicate our virtuous action. We can think to ourselves, “I wish to dedicate this virtuous action to all of those enemies, so that their suffering may be reduced, so that they can live more harmoniously to benefit not only myself, but everyone around us.”
Now we can slowly open our eyes and take as much time as we need to return from our meditation.
Thank you for having the courage to do this meditation and improving everyone's lives.
You can find the podcast for this meditation here: https://youtu.be/kijpjN8TvXg
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