1 Minute for Someone Who Hurt You

This is the 5th in the series of loving kindness meditations.

Grab your phone.

Set your timer for a minute.

Place your left hand on your heart, and press your right hand down on top of it.

Think about a person in your life who has wronged you.  A person who has betrayed you, or hurt you. A person you may have a hard time forgiving.  Perhaps you harbor deep negative feelings toward this person.   Think their name.  Imagine their face.  Imagine them smiling.

As you inhale repeat:

‘May (name) be happy, may (name) be healthy.’

As you exhale repeat:

‘May (name) be peaceful, free and loved.’

Repeating for 1 minute until the timer goes off. Release your hands,

Take a moment to notice how it feels.

Carry on with your day.

Are you ready for more? 

If you are, string the previous meditations together.
Do 3 inhales and exhales of loving kindness for yourself,
followed by 3 breaths for an easily loved one,
3 breaths for a challenging loved one,
3 for a random person you occasionally see,
and 3 for the person who has wronged you.
May I be happy

May I be healthy

May I be peaceful, free and loved. (x3)
May (name 1) be happy

May (name 1) be healthy

May (name 1) be peaceful, free and loved. (x3)
May (name 2) be happy

May (name 2) be healthy

May (name 2) be peaceful, free and loved. (x3)
May (he/she) be happy

May (he/she) be healthy

May (he/she) be peaceful, free and loved. (x3)
May (name 3) be happy

May (name 3) be healthy

May (name 3) be peaceful, free and loved. (x3)

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