1. Sit comfortably in a quiet place with your feet on the ground and your hands resting comfortably in your lap. (I usually have my eyes gently closed)
2. Visualize an experience when you had tender, warm feelings towards someone you love (picture the situation, feel your positive emotions.)
3. While visualizing this positive experience say to yourself
- May I be safe
- May I be happy as I am
- May I be healthy
- May I live with ease (peace)
- Keep repeating this – start for about 7 minutes a day for one week.
4. Meditate for 10 minutes a day for the next week and gradually work up to about half an hour per day.
5. Then extend your visualization and chant to include someone whom you love and are very close to.
- May I be safe
- May I be happy as I am
- May I be healthy
- May I live with ease (peace)
- May “so and so” be safe
- May “so and so” be happy as I am
- May “so and so” be healthy
- May “so and so” live with ease (peace)
6. Then extend your visualization and chant to include someone you know.
7. Then extend it to include someone whom you don’t know.
8. Finally extend the whole chant to include someone you dislike! (I am ashamed to admit that I have never reached this point!)
FOR THE MEDITATION TO BE EFFECTIVE, YOU MUST VISUALIZE A POSITIVE EXPERIENCE WHILE CHANTING.
Best wishes for your journey of discovery. Carpe diem......
