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If you’ve been following along to our 30 Day Namaslay® Meditation Program on the YBC® App, you know that we are just about halfway through the program (but honestly, you can start it at any time, the calendar goes by Day 1 - Day 30, rather than Jan 1 - 30). In today’s practice, we are learning about one of the versions of Maitri Meditation, also known as loving-kindness meditation. This is one of the most powerful meditation styles I’ve practiced, and I hope you find it just as useful.
Here’s how it works:
Some people do better with visualization rather than repeating a phrase mentally to themselves, so just do whatever works for you (perhaps try both and see which one resonates best). One way you can do the visualization is to imagine surrounding each person in white light. Another one is to imagine a sun or a star of loving-kindness shining from your belly outward to all beings. Find an approach that works best for you and master it with daily practice.
Sit comfortably still and calm your mind with mindful breathing.
Once you are calm, visualize a single person that you would like to better understand and help.
Imagine it is just you and them sitting together in a safe place. Make your best attempt to see things from their perspective by putting yourself completely in their position. Vividly imagine what it must be like to see with their eyes, their brain, their body, their memories, desires, childhood experiences, traumas, obstacles, worldview, support systems, stresses, fears, etc. Let it soak in for a few minutes.
Then, from their perspective, see if you can self reflect. Look at yourself and notice how you might seem to appear from their perspective. Lastly, imagine how they might feel about the way they think you see them based on your past interactions.
Now surround them with white light. Wish for them to be safe and free from suffering. Wish for them to have healthy relationships. Wish for them to experience joy in their life. Wish for them to help others. With for them to find stillness and calm. Vividly imagine this person in the most ideal circumstances.
Let go of the visualization and rest for a few minutes in stillness.
Be sure to give our 30 Day Namaslay® Meditation Program on the YBC® App a try and let us know how it’s going for you down in the comments section below.