A traditional Metta meditation. Choose three mantras, then move the same wishes through five timed rounds, from the self, outward to others, and back to the self again. We close by connecting the practice to the desk.
Traditional phrases are offered as placeholders. Use these as written, or replace them with your own words, as long as it stays true to you.
Begin here. Offer the three wishes to yourself first, reinforcing positive inner chatter before anything else. This is the source the rest will draw from.
Bring to mind someone you love. Picture them clearly, then offer the same three wishes, practicing being content with their experience, separate from your own.
This is the practice of being kind when you do not feel like it, the way you would need to after a bad trade. Choose someone who challenges you and offer the same three wishes, even if it feels effortful.
Someone neutral, a person you saw today but do not know. The cashier, a driver, someone passing by. Offer the same three wishes to someone who asked nothing of you.
Return to where you began. Offer the three wishes to yourself once more, reinforcing that same positive inner chatter. Notice if anything feels different than it did in Round 01.
You are the anchor. Everything else is the trade.
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