Written by:

Updated on:

September 1, 2020
Sleep meditation - Metta Friends. We’ll continue with this practice of loving-kindness. Cultivating a well-wishing for those around us and those in our life.
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Here’s a Sample of the “Sleep Meditation – Metta Friends” Guided Meditation Script:

So, once again finding a nice comfortable posture, settling into your bed.
Taking any adjustments you need to find the place of stillness. Letting the body settle.

And today we’ll be continuing with this practice of loving-kindness.
Cultivating a well-wishing for those around us and those in our life.

So, just a reminder, we’ll be repeating these phrases of loving-kindness.

There are four phrases:

May you 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 those are the phrases offered but you’re more than welcome to adjust the phrases in any way you like.
Finding what works for you and what feels authentic and genuine.

Sleep Meditation - Metta Friends, Sleep Meditation – Metta Friends

And so, starting with just a few deep breaths.
Breathing in deeply, breathing out slowly.

One more deep breath in, filling the lungs completely and a deep breath out,
fully relaxing and surrendering.

And calling to mind as we did in the previous meditation, a benefactor.
Someone who has helped you out in life and who you have an easy relationship with.

And you can choose the same person as yesterday
or you can pick someone new.
And you’re more than welcome to pick someone who you don’t know personally.

It might be a religious figure or a historical figure or even a fictional character.
Just bringing to mind someone who you admire, and you feel that if they knew you they would care for your well-being.

So, visualizing their face in your mind’s eye.
Imagine them being here in the room with you.
Just caring for you.
Feeling their care for 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]