This meditation is my favourite kind to listen to while in the shower in the morning.
It can be listened to while you make breakfast, take a walk, or while sitting still – all are good.
First,
Find the breath.
Just looking for it. Not changing anything.
Like an old friend, just greeting the breath where it is.
Next,
Let the shoulders release with the next exhale.
See if you can let go of tension anywhere in the body right now.
How does the body feel?
Bring your attention to a more energetic centre now.
Feeling into the heart space.
Listening for the tone of emotion in your heart in this moment.
Not judging. Just holding space, loving and aware of yourself here and now.
Take a couple deep, slow breaths.
When I describe a person to you next, let the image of them come to your mind, like a highlight reel of this character in your life.
This person lights you up when you see them.
They hold a dear part of your heart.
You call them with your good news and your bad news alike.
They hold you in moments of celebration and moments of sadness too.
Let your heart fill with love for this person.
Let it overflow with gratitude for them.
Imperfect though they may be, you are imperfect too…
And what a beautiful thing, that you can meet this person in such an energy exchange.
A transaction of love each time.
How can you love this person more today?
Just pause and meditate on the love you hold for this dear one.
Together we will wish this person well:
May they be healthy.
May they be happy.
May they be at peace.
Imagine gifting these wishes to them.
However you might visualize that. Perhaps it’s a golden gift box and when they open it, a light shines upon their face and they feel more than they hear:
May you be healthy.
May you be happy.
May you be at peace.
Bring to mind, while in this expansive state of being, a person you may be struggling to connect with right now. Perhaps this person and you are not seeing eye to eye, or you find their traits tiresome, or whatever the disconnect may be – search your mind for that person for you.
See if you can picture them in front of you right now.
They are seated on a chair, looking out a window, and they are unaware of you.
You can’t see what is out the window that has their attention, but you recognize longing in their face.
Whatever is out there, be it a family member of theirs, a sense of home, a belonging… they clearly are pained to be just on the other side of a pane of glass from it.
This vulnerable, very much human, person in front of you in your minds eye – loses all persona and sarcasm and sharpness. They become very small looking to you. How soft and tender human beings really are.
Let the image of this person fade away into light as you wish them well too:
May they be healthy.
May they be happy.
May they be at peace.
Watch the light fade this person out of view, as they send well wishes back to you:
May you be healthy.
May you be happy.
May you be at peace.
Take one more deep breath, see if you can pull the air into the base of your torso.
Let the warm light that remains in the minds eye, wash over you now.
Imagine stepping out of the self, like a Casper ghost drifting out of the body.
See if you can visualize looking at yourself.
See if you can look at yourself with a deep and loving kindness.
Can you wish yourself well too?
May you be healthy.
May you be happy.
May you be at peace.
Accept the meaning into your heart a little bit more:
May I be healthy.
May I be happy.
May I be at peace.
Let the final one whisper quietly within:
May we be healthy.
May we be happy.
May we be at peace.
You can mentally send well wishes just like this, whenever and wherever you want. See what happens.
Thank you so much for practicing with me,
With Love,
Esta
with love , Esta 