Come to lie down on your back.
Rest your head in a comfortable position so your neck completely softens and relaxes.
Bring your hands facing palms up and arms about 45 degrees from your body to release and soften your shoulders and arms and so your shoulder blades lay flat along the support beneath you.
Extend your legs and bring your feet wider than hip distance to release and soften your hips and legs.
Feel free to close your eyes and if you become drowsy,
To open them from time to time to keep yourself from falling asleep.
Come to a stillness and bring your focus inward.
Draw your attention to the flow of your breath.
Notice how the breath flows in your body,
The gentle expansion of your abdomen filling up with air.
Be with it for the entire length of the inhale.
Notice how the breath flows out,
The gentle contraction of the abdomen and emptying of air.
Be with it for the entire length of the exhale.
Mindfully experience your breath.
Bring your awareness to the center of your chest in line with your heart.
Notice any sensations there.
Lightness,
Heaviness,
Tightness,
Openness,
Anything or nothing at all.
Perhaps you feel or hear the beating of your heart.
Stay with any sensation.
Focus all your attention here.
Just by bringing your awareness here,
You begin to open and balance the energy of your heart,
Your heart chakra,
Which feeds energy to your physical heart,
Chest,
And lungs.
Lungs and arms,
But also feeding love and compassion to yourself and others,
Releasing pain,
Cultivating forgiveness and peace,
Balancing the act of giving and the ability of receiving.
See or feel or visualize your heart energy.
It could be a beautiful emerald ball of crystalline energy or whatever image,
Feeling,
Or intuition comes to your mind.
May you hold yourself with love and kindness in your heart,
Expanding it so you can see your physical body encased in your heart energy or just feel your being in your heart.
And in your mind,
With each breath,
Say to yourself,
May you be happy.
May you be healthy.
May you express all your gifts and talents.
May you accept what is and live with ease.
Now,
Expand your heart energy outward.
See or feel or visualize it expanding outwards like ripples in a pond to fit your loved ones inside.
May you hold your loved ones with loving kindness.
See your family and friends.
Hold them in your heart and extend them lovingly to you.
With each breath,
May you be happy.
May you be healthy.
May you express all your gifts and talents.
May you accept what is and live with ease.
Now,
Expand your heart energy outward like ripples in a pond that engulfs the entire country.
Extend loving kindness to millions of people.
People you know.
People you don't know.
Neutral people.
And people that you have difficulty connecting with.
People you like.
And people you dislike.
Hold them all in your heart.
Your heart is big and loving enough to do this.
And extend them loving kindness with each breath.
May you be happy.
May you be healthy.
May you express all your gifts and talents.
May you accept what is and live with ease.
Now,
Expand your heart energy even more,
Radiating outward to fit the entire earth inside.
See all walks of life inside.
People,
Animals,
Plants,
Insects,
Sea creatures,
Mother Earth.
Hold them in your heart and extend them all loving kindness with each breath.
May you be happy.
May you be healthy.
May you express all your gifts and talents.
May you accept what is and live with ease.
The phrases are a connecting conduit that sends loving energy to the energy of all beings.
As you stay in this energy,
Feel this sense of connection we have to all beings.
We are interconnected.
In this energetic field of loving kindness,
Everyone is connected.
As you give love to others,
You give love to yourself.
And you receive love back from the entire universe,
Balancing the act of giving and receiving.
May you be happy.
May you be healthy.
May you express all your gifts and talents.
May you accept what is and live with ease.
Be with the sense of warmth,
Spaciousness,
And freedom.
Your love is limitless and deeply healing.
When you give from a full heart,
It is a pure selfless act.
That high vibrational energy comes back to you,
Healing,
Balancing your heart energy.
Now that you've received all the loving kindness from the universe,
You have a full heart.
See or feel or visualize drawing your heart energy back into your body.
Your heart calm and full of love.
You feel balanced,
Connected.
With a sense of freedom,
You expand and life is effortless.
You can come to this place of completeness whenever you wish.
Just expand your heart and allow the phrases to be your connecting conduit of loving energy.
Now begin to deepen your breath and reawaken from deep relaxation.
Feeling peaceful,
Nourished,
And rested.
Begin to wiggle your fingers and toes.
Circle your wrists and ankles.
Take a deep breath in and reach your arms above your head and give yourself a stretch.
Exhale as you release your arms down to a comfortable resting position and open.
Open your eyes.
