by Charles Suhor: Charles Suhor guides you through a “Connectedness Meditation…”

Awaken

I have long practiced metta meditation along the usual lines—extending intentions of loving-kindness to the most beloved person in one’s life, then to a friend, then to a person casually met, to someone who is annoying, to a perceived antagonist, and, finally, to a person deemed utterly dangerous.

Finding joy in that, I have developed a “Connectedness Meditation” that extends beyond humans to sentient beings, plant life, inanimate beings, and unknown forms. In doing so, I sought a litany-like response that could apply to all elements in the ripple, sentient and inanimate. I decided that “May we be at peace” can apply to everything in existence. a rock, a button, or a toilet lid expresses peace simply by manifesting what it is: rock, button, lid. (I had considered “May they manifest well,” for such objects but came to find that wishing peace worked for the entire range of beings.) You can adapt this language as part of your own metta practice, or simply recite it in order to take a moment to ground yourself; if you do, feel free to make up language that you find appropriate.

Connectedness Meditation

I am open to my connectedness with all things.

I am connected with my body and spirit.
May I be at peace.

I am connected with the most beloved in my life.
May we be at peace.

I am connected with friends and colleagues.
May we be at peace.

I am connected with those I see casually and in passing.
May we be at peace.

I am connected with those who have angered me and I have angered.
May we be at peace.

I am connected with all humanity, dead and living and unborn.
May we be at peace.

I am connected with visible animals in the world.
May we be at peace.

I am connected with animal life microscopic and unseen, teeming  in the natural world.
May we be at peace.

I am connected with animal life, dead, living, and unborn.
May we be at peace.

I am connected with living plants of the world.
May we be at peace.

I am connected with plant life microscopic and unseen, teeming in the natural world.
May we be at peace.

I am connected with all plant life, dead and living and unborn.
I am connected with all inanimate things, from the clothing closest to my body to the stars in farthest galaxies.
May we be at peace.

I am connected with unknown forms of matter and life and spirit.
May we be at peace.

I accept my connections with all things, and I am open to oneness with All.

Source: Lions Roar