Welcome , zen friend , to today's Drop of Zen , a short guided meditation designed to help you feel more calm and grounded . When I see particularly disturbing news or hear it on the radio , I often find that I'm feeling so much compassion for the people who are deeply impacted , but I also very often feel fear in my body . As an empath , we can be really good at putting ourselves in the position of others or imagining ourselves in that position , and our nervous system does not know the difference between a real , actual threat and cultivating empathy in a way that we are imagining ourselves in a situation . So for today's Drop of Zen , we will practice a variation of a loving , kindness meditation that is designed to wish peace and safety to others but to also cultivate it for ourselves . So find a comfortable spot to sit or lie down in and , if you'd like , you can place one or both hands over your heart center . From there we'll begin by taking a few nice deep breaths in , so , breathing in deeply and fully , feel the belly rise as the air fills it and then a nice long , slow exhale through your mouth , and just do that at your own pace . Fill the belly with air . You can even pause at the top of the breath and then , as you exhale , feel your belly moving in towards your spine and just bringing your attention there . We'll do that one more time . And a deep , full breath in Pause , exhale slowly and completely , let it go and then just bring your attention to your heart center , maybe feeling into it as you notice your hand there on your heart and just really tuning into that area . We will start our meditation by wishing ourselves well , by first cultivating a little peace within ourselves , moving that out to the people around us and in the world , and then finishing again with returning to creating that peace within us .
Speaker 1So we'll start with the words may I be held in loving kindness , may I be happy and safe , may I be healthy in body and mind . May my heart know peace . I'm just taking that in for a moment . And then I'd love for you to bring to mind someone whom you love , someone who that , when you're in their presence , you can deeply relax and be yourself , someone that helps you to feel good . And this could be a person , a friend , a family member . This could also be a pet . So bring this person in mind and just imagine them , imagine feeling a deep connection to them and as you bring them to mind .
Speaker 1We'll return to the words . May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace , and just continue to wish them well . And then think of someone who maybe you see on a regular basis maybe it's a barista at a coffee shop or someone at the grocery store , that you go to , someone that's more of an acquaintance than a friend , and bring that person to mind , connect with an image of them , connect with a feeling of wishing them well . We'll return to the words . May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace , and just stay with those beautiful wishes for that person .
Speaker 1Now I'd like you to think of someone that you don't particularly like .
Speaker 1Maybe they have hurt you in some way , or maybe they are just someone that always rubs you the wrong way and we will bring them to mind and we will offer them the same words May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace .
Speaker 1And offering those well wishes to that person and I'd like you to imagine now your community , think of your town or city that you're living in , the people that live around you and near you , and for them we will connect with the same words may you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace .
And then imagine spreading out to the entire continent that you're on and again returning to those beautiful words May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may you may your heart know peace .
Speaker 1And then thinking of people that you know who are in conflict , maybe in a war or some type of unrest , thinking of the area and the people who are affected .
Speaker 1We will return to our words , our loving kindness meditation , with May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace .
Speaker 1And now , if you can imagine , the entire world , all humans and animals on earth , and we'll offer this again May you be held in loving kindness , may you be happy and safe , may you be healthy in body and mind , may your heart know peace and just stay with that for a moment , that beautiful wish for all humans and animals , for all living creatures on earth , and then returning to yourself , feeling that deep connection with your own loving heart May I be held in loving kindness , may I be happy and safe , may I be healthy in body and mind , may my heart know peace and just staying here with that wish for peace within ourselves , that wish for peace for others . And stay here for as long as you would like . When you're ready , allow your gaze to be gentle as you flutter your eyes open , wishing you peace , safety and wellness . My friend , until next time , I hope you'll continue to take some time today and every day to do something kind for yourself .