by Laura K Secor

Hello my UUCW Friends, 

Here we are at the season of gratitude. Some of us adore this time of year, while others of us may feel more ambivalent, or even distinctly lacking in enthusiasm. Whichever camp you fall into, I am offering a meditation that is an opportunity to cultivate good will towards the people in your life. If you can, ask someone to read this to you, or read it aloud into your phone and play it back. If you do, take generous pauses between each section to allow your mind to settle and your heart to relax. This meditation was written by my husband, Dan Secor.

Positivity Meditation

Gently settle in and acclimate yourself with your surroundings. Find a comfortable position and allow your body to relax. Rest your hands gently in your lap or by your sides or wherever you feel is most comfortable. Close your eyes or soften your gaze, avoiding visual distractions if possible. Take a deep, calming breath in… and slowly release it, letting go of any tension that you’ve been carrying throughout the day. Take a second breath in ….. and slowly exhale. Allow yourself two more deep cleansing breathes in ….. gently release it. Allow your breath to now settle into a natural, but gentle rhythm. With each inhale, invite calm and warmth. With every exhale release any tension in your body and self-criticism you carried here from your day. Bring your awareness inward. Notice without judgment how you are feeling in this moment. Pay attention to how you feel in your body, your mind, and your heart. This is not a moment to change anything. Just observe with gentle curiosity.

Shift your attention inward, observing yourself from a state of kindness and compassion. As you inhale, feel this energy grow with the breath. As you exhale, imagine this energy emanating outward, sharing it with the universe.

Now turn your attention to the thoughts of a loved one; a family member, a close friend, a child, or a beloved pet. Imagine the kindness and support that you would show them if they were struggling or in pain. Feel this as the warmth that only appears in unconditional love. Picture them receiving your compassion and love, and notice how these feeling connect you to them. Continue feeling this positive energy going further outward into the universe until it is received by someone who is not as close, such a co-worker, a new sangha member or even a stranger who crossed your path today. Feel the connection and bond this compassion can create even if they are just briefly passing through your life.
     
Now imagine this energy continuing its journey to all people, those you don’t know and maybe even those that may not hold the same values and views of your own. We are all made of the matter, and showing compassion and kindness to all beings is a benefit to us as it releases us from the hindrances of anger, resentment and apathy. 
     
If any negative thoughts appear, just acknowledge them gently, and slowly release them and let them go. These thoughts do not define you. Negativity towards others often prevents us from finding love for ourselves. Pause for a couple of minutes of silent reflection. When you feel ready, gently open your eyes, and awaken to the safety of this sangha and a world where you can make room for compassion and kindness unconditionally. Thank you for sharing your practice with me.

Namaste

 I will close with a prayer for well-being for all. Pema Chodron says, of this practice of loving-kindness, that the first few times you say these words, you may not feel them in your heart. But if you continue with the practice, over time the words may sink deeper into you and become more meaningful.

May all beings find peace
may all beings find kindness
may all beings find moments of grace
may all be in each and each be in all
may we give to the world generously
and receive from the world gratefully
and may these thoughts reach all in need
and the merits of our practice benefit all beings.