Hi,
Thanks for joining me.
This is Fran Chandler.
Before beginning our practice,
I invite you to find a comfortable posture that will allow you to keep your spine straight,
And it could be either seated or lying down,
Whatever is comfortable for you.
Next,
Notice where you place your hands.
If you're seated,
You could rest them in your lap,
Or gently place them,
Palms down,
By your knees.
If you're lying down,
You could place your hands by your side,
Or feel free to take one hand,
Placing it gently on your heart,
And one on your belly.
Bring your awareness to your shoulders,
Allowing them to drop down and away.
Now bring your awareness to your breath,
Letting yourself settle in,
Relaxing your entire body.
Next,
I invite you to think of someone that you have love for.
It might be a close friend,
Family member,
Or even a pet.
Now imagine them sitting across from you.
Imagine a bright white light connects you heart to heart.
Connect with these feelings of affection and warmth that you have for them.
Notice these feelings as they fill your body up.
Now,
We will begin to focus on a phrase.
May I be happy.
May I be healthy.
May I be peaceful.
Feel the warmth of loving kindness filling your body.
Now send these feelings to your loving friend that sits across from you.
May you be happy.
May you be healthy.
May you be peaceful.
Breathing naturally as this bright light connects you heart to heart.
Repeating to yourself again.
May I be happy.
May I be healthy.
May I be peaceful.
May you be happy.
May you be healthy.
And may you be peaceful.
Feel your cells bathe in the warmth and light of loving kindness.
As you continue to repeat these phrases.
Remember to breathe naturally.
As the white light connects you both heart to heart.
And continue to repeat.
May I be happy.
May I be healthy.
And may I be peaceful.
May you be happy.
May you be healthy.
May you be peaceful.
As you continue to breathe naturally.
Imagine the white light between you becoming a circle of light.
Around the both of you.
Imagine and feel this light bathing you in the warmth and peace.
Of loving kindness.
That you radiate out to your surroundings.
Allow these feelings to include all beings.
Both near and far from you.
And out into the universe.
See yourself.
And your loved one.
Radiating the light of loving kindness.
May we be happy.
May we be healthy.
May we be peaceful.
May all of us be happy.
May we be peaceful.
May all beings be happy.
May all beings be healthy.
And peaceful.
Breathing naturally.
Continue to repeat these phrases.
May we be happy.
And healthy.
And peaceful.
May all beings be happy.
Be healthy.
Be healthy.
And peaceful.
Now enjoy the feelings of warmth and expansion in your body.
Recognize the feelings that flow from your heart out into the universe.
As you continue to bathe in the warmth of loving kindness.
Turn your attention to your body.
And notice your feelings and sensations.
And recognize that awareness.
That peaceful,
Still part of you.
That witnesses everything.
Without judgment.
Continue to breathe naturally.
And when you are ready.
I invite you to slowly open up your eyes.
And step back into your day.
Thank you for joining me today.
