Love Your Enemies Meditation

This meditation will take anywhere from five to 20 minutes, or even longer if you wish.

It is recommended that you stay in Steps 1 and 2 for one to two minutes each; in Step 3 for three to five minutes; and in Step 4 for five to 15 minutes.


Step by Step


1. Get into a comfortable, seated position, either in a chair with your legs uncrossed, or on the floor. Adjust your posture so that your spine is upright, yet your body feels relaxed. Rest your hands in your lap or on your thighs, with the palms facing up or down.

2. Close your eyes and bring your attention to your breathing. Take a few conscious and deep abdominal breaths. Let your exhalations carry out any tension or anxiety you are feeling now, and use them throughout your meditation to expel any tension or anxiety that comes up.
 

If it is helpful, you may use the affirmations—”I am” on the in-breath and “calm and relaxed” on the out-breath—to center yourself during this practice.


3. Bring your awareness to your heart. Allow your breaths to massage this area. Notice any specific feelings or thoughts you may have about yourself, people you know, or any particular event. Cultivate a detached and nonjudgmental attitude to anything that comes up for you.


4. Continue to focus on the heart area while doing the following:

  • Cultivate a friendly and accepting attitude toward yourself and your friends.
  • Develop feelings of compassion and understanding for all those who suffer. 
  • Be joyful in your thoughts about a particular person who is important to you or a saint or guru you hold in high esteem. 
  • Maintain feelings of indifference and equanimity to anyone who has harmed you or anyone else. Don’t get sucked into their mean-spiritedness or harmful deeds.

To complete your meditation, take three to five deep abdominal breaths. Open your eyes and slowly get up. 


Dr Surya M Ganduri, PhD. PMP. is the Founder & President of eMBC, Inc., an international firm specializing in strategic and executive leadership development processes that Help People Succeed in an Evolving World. Dr Surya has over 28 years of business experience in management consulting, leadership development, executive coaching, process improvements, organizational development and youth leadership. For more information visit www.eMBCinc.com or contact eMBC, Inc., directly at (630) 445-1321.

About Dr. Surya

Using Quantum Physics and business research, Dr. Surya explores the correlation between the science of consciousness and patterns in the business world, to suggest innovative ways of using this wisdom to lead and succeed in a business environment that is constantly evolving at a rapid pace. Self-awareness is the awareness of the self as separate from the thoughts that are occurring at any point in time. Without self-awareness the self perceives and believes the thoughts that are occurring to be who the self is. Self-awareness gives one the option or choice to choose thoughts being thought rather than simply thinking the thoughts that are stimulated from the accumulative events leading up to the circumstances of the moment. Along with his work as an Author, Writer, Blogger and popular Internet Radio Talk Show Host, Dr. Surya is in-demand as a public speaker. Clients include small to large corporations and individuals.

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