Hi,
It's Pony.
Welcome to this guided meditation session.
Today we will combine the ancient practices of Bhavana and Ho'oponopono.
Bhavana,
A Sanskrit word meaning development or cultivation,
Involves generating specific positive mental states.
Ho'oponopono is a traditional Hawaiian practice of reconciliation and forgiveness.
Together,
These practices can bring about deep healing and peace.
Find a comfortable seated position.
You may sit on a chair,
On the floor,
Or on a cushion.
You can even lie down if that's what's most comfortable for you.
Close your eyes and take a deep breath in and out.
Allow yourself to fully arrive in this moment.
Begin by bringing your attention to your breath.
Notice the natural rhythm of your breathing.
As you inhale,
Feel the cool air entering your nostrils.
And as you exhale,
Feel the warm air leaving your nostrils.
With each breath,
Allow your body to relax a little more.
Release any tension you feel in your shoulders,
In your neck,
Your jaw,
And your forehead.
Now,
Let's take three deep breaths together.
Inhale deeply through your nose,
Filling your lungs completely.
Hold for a moment,
And then exhale slowly through your mouth,
Releasing all the air.
Again,
Inhale deeply.
Hold,
And exhale slowly.
One more time.
Inhale deeply.
Hold,
And exhale slowly.
We will now move into the Bhavana practice,
Focusing on cultivating loving-kindness,
Or metta.
Imagine a warm,
Glowing light at the center of your chest.
This light represents love and compassion.
With each breath,
See this light growing brighter and larger,
Filling your entire chest.
Silently,
Repeat the following phrases to yourself,
Allowing the meaning to sink deeply into your heart.
May I be happy.
May I be healthy.
May I be safe.
May I love and be loved.
As you repeat these phrases,
Feel the warmth and love radiating from your heart,
Enveloping your entire being.
Now,
Think of someone you love dearly.
Visualize this person standing in front of you,
And extend the same wishes to them.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved.
Expand this loving-kindness to others in your life,
One by one.
Visualize them and send them these wishes.
You can include friends,
Family,
And you can even include those whom you may have difficulties with.
May you be happy.
May you be healthy.
May you be safe.
May you love and be loved.
Sit with that for just a moment longer.
We will now transition into the Ho'oponopono practice.
This traditional Hawaiian practice focuses on reconciliation and forgiveness.
So think of a person or situation that you wish to heal.
In your mind's eye,
Begin to see this person or situation clearly.
Begin to silently repeat these phrases,
Addressing the person or situation.
I am sorry.
Please forgive me.
Thank you.
I love you.
Continue repeating these phrases,
Allowing any emotions to arise naturally.
If you feel resistance,
Acknowledge it without judgment and gently return to the phrases.
I am sorry.
Please forgive me.
Thank you.
I love you.
If your mind begins to wander,
It's okay.
Just come back to the person or situation you had in mind.
I am sorry.
Please forgive me.
Thank you.
I love you.
As you repeat these phrases,
Imagine a healing light surrounding you and the person or situation,
Bringing peace and reconciliation.
Bring your attention back to your breath.
Notice the rise and fall of your chest.
Allow a sense of gratitude to fill your heart for taking this time to cultivate loving-kindness and forgiveness.
Whenever you are ready,
Gently blink open the windows of your eyes,
Bringing this sense of peace and healing with you into the rest of your day.
Thank you for joining this meditation.
May you be happy,
Healthy,
And safe,
And may you love and be loved.
Have a wonderful day,
And don't forget to be grateful.
