Written by:

Updated on:

September 1, 2020
Sleep meditation - Metta Friends and Self. Today we’ll include yourself to learning how to send well-wishes in your own direction as well.
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Here’s a Sample of the “Sleep Meditation – Metta Friends and Self” Guided Meditation Script:

So, welcome to another guided sleep meditation.
And again tonight, we’ll be focused on loving-kindness and cultivating this well-wishing.

So, taking some time settling into your bed.
Perhaps we can start of with a few deep breaths.
So, breathing in deeply and breathing out slowly.
Another deep breath in, filling the lungs with air.
And a deep breath out, allowing all the muscles of the body to relax.

And today we’ll be continuing this exploration of loving-kindness.
We’ll be expanding the area of where we share our loving-kindness.
And today we’ll be including yourself to learning how to send these well-wishes in your own direction as well.

We can start off with again thinking of an easy person.
Someone who you have a very simple and uncomplicated relationship with.
When you think of this person there’s just a feeling of warmth and goodwill.

Sleep Meditation - Metta Friends and Self, Sleep Meditation – Metta Friends and Self

You feel a sense of caring for this person and being cared for.
You can use the same person that you’ve used in the previous meditations or perhaps choosing a new person.

But whoever it is, just bringing them into your mind’s eye.
Seeing their face.
Imagining them smiling at you.

Or remembering a time when they made you laugh or made you feel supported or cared for.

And connecting with the intention just to send good wishes for this person.
Connecting with the phrases of loving-kindness and sending them in their direction.

May you dear friend be happy and peaceful.

May you be healthy and strong.

May you feel safe and protected.

May you live with ease and well-being.

And don’t worry too much about whether or not you really feel the loving-kindness but just allowing yourself to repeat the phrases.

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]