This is a meditation on world peace.
Simple meditation that will help you focus on peace within and the projection of peace without.
of the light amongst the darkness.
Find a quiet space and hopefully it's a sacred place and certainly a safe place.
It's important that it's safe.
I suppose any place that we feel safe in
It could be called a sacred space, a sacred place.
You can sit down or lie down in a relaxed position.
And I want you to set an intention.
And in this case, the intention is for world peace.
May all beings be free from suffering.
May all beings be at peace.
This will be our mantra for this meditation.
But I want you to set that for yourself within.
silently saying, May all beings be free from suffering.
May all beings be at peace.
I want you to pay attention to your breath.
And in this meditation, you will only be breathing in and out through your nose.
I want you to pay attention, bring your attention to your breath as it flows in and out of your nose and to feel, literally feel the sensation of the breath entering and leaving your body by focusing on the tip of the nose
and feeling that air as it passes over the tip, literally feeling that as you breathe in and out and breathe naturally, softly, in a rhythm that's comfortable for you without trying to control your breath.
And on that point, I think it's worth mentioning that we can have an intention as we do in this meditation, an intention for all beings to be free of suffering and to be at peace.
But we do not have any control of the outcome.
And we let go of that.
that we let go of control over the outcome.
And I want you to start at the top of your head, continuing to breathe slowly in and out.
Gradually scan your body, releasing any tension or discomfort you may be holding.
Relax your forehead, jaw, shoulders and so on.
Working your way down to your toes.
I want you to imagine this world as a serene and tranquil place.
Perhaps not easy to do.
amongst such suffering and travail as is on this planet right now.
Perhaps visualize a peaceful meadow, a quiet forest.
Picture all of us living in a place like this.
Feel the peace and serenity it exudes.
Let go of your thoughts.
Literally let go of them.
Hold to nothing.
We let go of our thoughts as they arise, acknowledging them without judgment and gently guiding your focus back to your peaceful scene and your breath.
And repeat three times with me.
May all beings be free from suffering.
May all beings be happy.
May all beings be free.
May all beings be free from suffering.
May all beings be happy.
May all beings be at peace.
One more time.
May all beings be free of suffering.
May all beings be happy.
May all beings be at peace.
And that includes you.
May you be at peace.
And then with each breath coming back to the breath.
Feel.
A sense of peace spreading throughout your body.
A sense of love spreading throughout your body.
And allow this peace and this love to permeate every cell and every part of your being.
As we follow the breath
As you pay attention to the breath passing over the tip of the nose and feeling that air as it passes over the tip of the nose.
Stay in the moment.
Stay in this peaceful, loving state.
Somebody once said,
It was an invitation.
They said fall in love and stay there.
So fall in love and stay there.
May you stay there.
May you know the peace of that love.
May all beings know the peace of their true nature beyond all suffering.
And if your mind starts to wander, as it's wont to do, gently return to your breath and that peaceful scene that you thought about earlier on.
The forest, the beach, someplace that's safe.
Someplace that's safe.
May all beings be free of suffering.
May all beings be happy.
May all beings be at peace.
The practice of breathing through the nose, of feeling that sensation of the air as it passes over the tip of the nose and bringing your attention ever increasingly so to that experience will quieten your thoughts.
And I will tell you if you can do that practice, that simple practice, 10 minutes in the morning and 10 minutes in the evening, the difference within you in a couple of weeks will be enormous.
The world needs your light.
Do whatever you can to transcend the suffering within yourself that you've accumulated.
Make the rest of your life a journey of healing, of coming to know your true nature of a love beyond measure, deeper and deeper, and keep offering that out.
To this world we all share.
The world needs your light. Nigel Lott
MEDITATION ON WORLD PEACE.