Let's engage in a meditation that involves the intonation of a sound,
Like OM,
As a means to delve into a deep state of awareness.
We will focus on experiencing the sound itself.
Find a comfortable and quiet place to sit,
Ensuring that your back is straight and your posture is relaxed.
You may close your eyes gently if you wish,
But keep your awareness awake.
Intone a sound,
As OM,
Slowly.
As you begin to intone the sound,
OM,
Do so slowly,
Allowing each syllable to emerge deliberately.
Feel the resonance of the sound within your body,
Like a gentle vibration that fills every cell.
These three sounds,
A,
U and M,
Are the basic building blocks of all sounds in the universe.
They represent the fundamental vibrations of existence.
As you continue to intone,
Observe how the sound begins to merge with your consciousness.
It's as if you and the sound become one,
A harmonious blend of vibrations.
Now,
Be fully present in this moment.
Feel the soundfulness that surrounds you.
It's not just the sound of OM,
It's the essence of existence itself,
The underlying hum of the universe.
A,
U,
M.
As the sound becomes more subtle,
Let your awareness become sharper.
Stay vigilant and focused.
Feel the soundfulness drawing you into a deeper state of consciousness.
Imagine that you are diving into a bottomless ocean of sound,
Where distinctions dissolve,
And you become part of the infinite,
Timeless resonance of existence.
Continue this practice for the next few minutes,
Allowing the sound to become quieter and more refined,
And your awareness to become more acute.
In this state of soundfulness,
You may experience a profound sense of peace,
Interconnectedness,
And oneness with the universe.
The sound itself guides you to this deep inner space.
Now,
Slowly release the intonation of the sound,
Letting it fade away until there is only silence.
Sit in this silence for a few moments,
Fully present,
Fully aware.
Now,
As we conclude this meditation,
Let's infuse it with a sense of loving-kindness,
Compassion,
And connection to all living beings.
Bring your attention back to your heart center.
Feel the warmth and presence of your own being,
The stillness and soundfulness within.
From this place of inner peace,
Extend your intentions of love and kindness to yourself.
In your heart,
Silently offer these words,
May I be happy.
May I be healthy.
May I live with ease.
May I be filled with love.
Let these intentions resonate within you,
Radiating loving-kindness towards yourself without judgment.
May I be happy.
May I be healthy.
May I live with ease.
May I be filled with love.
Now,
Gradually expand this loving-kindness to someone you care about,
Someone close to you,
Extending these intentions towards them.
May you be happy.
May you be healthy.
May you live with ease.
May you be filled with love.
Feel your heart expanding with warmth and affection as you hold this person in your thoughts.
May you be happy.
May you be healthy.
May you live with ease.
May you be filled with love.
Expand your loving-kindness even further,
Embracing acquaintances,
Colleagues,
And even those you may have had conflicts with.
May you all be happy.
May you all be healthy.
May you all live with ease.
May you all be filled with love.
Feel your heart's capacity to love and connect,
Expanding beyond boundaries.
May you all be happy.
May you all be healthy.
May you all live with ease.
May you all be filled with love.
Finally,
Extend this loving-kindness to all living beings,
Without exception,
Letting your heart's energy encompass the entire world.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
May all beings be filled with love.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
May all beings be filled with love.
Feel your heart as a source of boundless love,
Radiating kindness and compassion to every corner of the universe.
Take a deep breath,
And as you exhale,
Let go of any tension or resistance.
Know that this loving-kindness meditation has planted seeds of love and compassion within you.
As you go about your day,
Remember this sense of connection and loving-kindness.
Carry it with you,
Sharing it with those you encounter.
May your presence be a source of light and love in the world.
When you are ready,
Gently open your eyes,
Fully returning to the present moment,
And carry the energy of loving-kindness with you throughout your day.
