Hello!
Welcome!
Please find a comfortable position.
Allow your eyes to gently close and take a deep breath in and gently breathe out.
Feel your body settling.
Let your shoulders drop.
Let your jaw soften.
Let the breath become easy.
Bring a gentle awareness to your heart area,
The center of your chest,
A warm,
Quiet space within.
Let the breath move in and out of the heart as if your heart is breathing.
Bring to mind your own presence.
You,
Just as you are,
A human being doing your best.
Silently repeat after me in your heart.
May I be healthy.
May I live with ease.
Feel these wishes gently wrap around you like a warm,
Soft light.
Now bring to mind someone you care about deeply.
Someone who brings warmth to your heart.
See them resting,
Smiling,
Or simply being present.
Now bless them with the light from your heart.
Repeat silently after me.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Let your heart extend toward them,
Warm and open,
Like a gentle beam of light.
Now bring to mind someone you don't know well,
A neighbor,
A cashier,
Someone you pass by during the day,
Another human being walking their path.
Let's send the same blessing their way.
Repeat silently in your heart after me.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Notice the soft expansion in your chest as your circle of kindness gently widens.
Now bring to mind someone you've had tension or misunderstandings with,
Someone who feels a little challenging for you.
Hold this person lightly in awareness,
Recognizing their humanity,
Their struggles,
Their longing to be safe and at peace,
Just like you.
Now silently offer.
May you be safe.
May you be peaceful.
May you be healthy.
May you live with ease.
Allow yourself to soften,
Releasing any tension in the chest or jaw.
Letting kindness move through you like a quiet cleansing breath.
Now please imagine your heart expanding outward,
Beyond yourself,
Beyond your home,
Beyond your community,
Across your country,
And around the entire Earth.
Offer kindness to all beings.
Silently repeat after me.
May all beings be safe.
May all beings be peaceful.
May all beings be healthy.
May all beings live with ease.
Feel the warmth of this wish flow through you,
Radiating outward and returning back to your own heart.
Now please take a slow breath in and a long gentle breath out.
Feel your heart steady and warm.
Feel the softness in your body.
Feel the kindness you've cultivated resting gently within you.
Slowly open your eyes.
You've done something beautiful.
This is Carolyn Wallace.
From the peace within me to the peace within you,
Namaste.
