Written by:

Updated on:

September 2, 2020
Sleep meditation - Metta Benefactor. Think of someone in your life who has cared for you or helped you out in some way. Consider this person a benefactor.
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Here’s a Sample of the “Sleep Meditation – Metta Benefactor” Guided Meditation Script:

So, settling into a nice comfortable posture in your bed.
Allowing yourself to fully relax.
Letting your body be at ease.
Letting your thoughts and worries fade away.
And getting ready for this place of restfulness.
Getting ready for sleep.

In the meditation today we’ll be doing a form of loving-kindness practice.
Cultivating well-wishing for those people in our life who care for us and who we care about.

And if this is your first time practicing loving-kindness meditation, just a brief introduction to the practice.
The way it works is you’ll be repeating a set of phrases of well-wishing and good intentions as you visualize someone in your life.

And the phrases are not too important.
You can find what phrases work for you.
But I’ll be using a set of phrases.

Sleep Meditation - Metta Benefactor, Sleep Meditation – Metta Benefactor

And those phrases are:

May you be happy and peaceful.

May you be healthy and strong.

May you feel safe and protected.

And may you live with ease and well-being.

And don’t worry about trying to remember those phrases right now.
I’ll be guiding you through the practice.

But just to know what you’ll be doing is visualizing someone and repeating those phrases as you see if you can get behind the feeling of wishing well for someone.
Getting behind that feeling of caring for another person and truly wishing them health and happiness.

So, we can start this practice as we usually do with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Another deep breath in, filling the lungs.
And a deep breath out, relaxing the body.

And from there, letting your breath return just to its natural rhythm.
There’s no need to control the breath in this practice.

So, softening and letting your body do the work of breathing.
And for this loving-kindness practice, I’ll invite you to first bring to mind someone from your life who you know cares about you.

About the author 

Sean Fargo

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]