I invite you to calm your mind, concentrate on your breath. Shapeless stream of air going in and out of your nose. Thoughts and sounds flow freely, like clouds in the endless sky. Don't try to catch them, don't try to feel them. Concentrate only on your breath.
Connect with why you are meditating. The target of meditation is to distance yourself from disturbing feelings and experience full c
and endless openness. onsciousness
Imagine in the center of your chest, at the height of your heart, grows a rainbow light which very gently spreads in and throughout your body. Dissolving all your suffering, obstacles and difficulties.
Then the light start flowing out of your body in all directions and fills all the space around you. Light dissolving the suffering of all beings, the world begins to radiate endless happiness, is full of unlimited potential. Everything is permeated giving meaning and original perfection.
You can keep the visualization of rainbow light as long as you like. Try to feel it as deeply and honestly as you can.
When you end the meditation try to stay in this state of highest bliss, openness, empathy as well as full consciousness for as long as you can.
Keep yourself in complete presence “here and now”.
After a while the world start to appear clear and perfect. Every atom is vibrating with happiness and is all held by Love. Everything is fresh and new, full of endless possibilities. All beings appear perfect, free. Then from this place your body begins to reappear, but now vibrating in fullness, free from diseases and weakness. In the past we thought we were our body, now we own it – it can be our tool to brings happiness to others.
Imagine that all the good that you felt during the meditation is endless and reaches all beings, dissolving suffering and giving in return only permanent happiness.