Find a comfortable position.
You can sit,
Lie down,
Or settle in a way that feels supportive for you.
Let your hands rest wherever they naturally land.
If it feels right,
Close your eyes or soften your gaze.
Take a slow breath in and a steady breath out.
Inhale again and exhale.
Allow your breath to return to a natural rhythm.
No need to change it,
Just notice it.
Bring your attention to your body.
Notice where you feel supported,
Where your body meets the ground,
The chair,
The surface beneath you.
Let that support hold you a little more.
If there's any tension you're aware of,
You don't need to fix it.
Just notice it and see if it can soften even slightly.
Now begin to bring your attention inward.
This practice is simple.
It's about gently offering kindness,
Starting with yourself,
Not forcing a feeling,
But creating space for it.
Silently repeat,
Or out loud,
May I feel safe,
May I feel steady,
May I feel at ease.
Let each phrase land.
If the words don't quite fit,
Adjust them as you'd like.
The intention is what matters.
If your mind wanders,
That's okay.
Just notice it and come back.
No judgment,
Just returning.
Now bring to mind someone who feels easy to care about.
Someone who naturally brings a sense of warmth.
It may even be a favorite pet.
Picture them gently,
No need for detail,
And offer the same phrases.
May you feel safe.
May you feel steady.
May you feel at ease.
Let it be simple.
Now expand that circle a little wider.
Bring to mind someone neutral.
Someone you see or interact with,
But maybe you don't know them very well.
Hold them in your awareness.
May you feel safe.
May you feel steady.
May you feel at ease.
If this feels appropriate,
You might bring to mind someone you find challenging.
You don't need to go to the hardest person in your life.
Just someone where there may be a little friction.
Notice what comes up.
No need to push it away.
And if you're able to,
Offer may you feel safe.
May you feel steady.
May you feel at ease.
If this part feels like too much,
You can return to yourself at any time.
Let that sense of awareness widen.
Include more people.
Your community.
Maybe people you'll never meet.
And eventually,
All beings.
May we feel safe.
May we feel steady.
May we feel at ease.
Let the words begin to fade.
Sit for a moment,
And whatever is here,
You don't have to hold on to anything.
Just notice.
As you begin to transition out of this meditation,
Carry this with you in a simple way.
Not as something you have to get right,
But as something you can return to.
In small moments,
And in real time.
May you feel safe.
May you feel steady.
May you feel at ease.
Take a deeper breath in.
And a slow breath out.
Gently begin to bring movement back into your body.
And when you're ready,
Open your eyes.
I'm Jamie Campbell.
Thank you for sharing your meditation with me.
If you'd like to know more about what I offer,
You can check out my profile on Insight Timer.
Have a fantastic day.
