Start by making yourself comfortable,
This could be seated or lying down,
Whatever works for you right now.
Take a moment to notice your breath,
Notice the speed of your breath and where you feel it in your body.
Now take a full breath in through the nose right down into the belly and then a full exhale out through the mouth.
Breathe in deeply and then exhale out.
One more breath in and exhale out.
And now just let the breath come and go naturally for a moment or two.
Take a breath in and with your exhale bring to mind somebody that you love.
This could be a partner,
Family member,
Friend or perhaps a pet.
Imagine them with you now in as much detail as you can.
Perhaps this is visually in your mind's eye or maybe remembering the feeling of being with them,
Their touch,
Their scent.
Bring to mind the love that you have for them and that they have for you.
And as you do feel that love,
Compassion and kindness as a warmth in your heart space right in the centre of your chest.
Now with every breath feel that love and compassion and kindness in your heart grow.
Let it grow to expand to feel your whole body.
Feel the warmth of it as it moves through your body.
Filling your arms,
Your hands,
Filling your legs and your feet.
Rising all the way up to the crown of your head.
Imagining it as a bright light filling and warming your body with every breath that you take.
Take a breath in and with your exhale start to imagine that light expanding out from your body.
Let the light carry that feeling of love,
Compassion and kindness outwards as the light expands to fill the room around you.
See everyone and everything around you bathed and held in this warm comforting light.
It grows brighter with every breath as you send your love and compassion outwards.
Take a moment now to breathe in deeply and exhale fully.
And as you do see the light expanding and carrying your love,
Kindness and compassion outwards further.
See it wash out of the room,
Out of the building,
Into the surrounding areas.
Let the light carry your love and compassion outwards to cover the whole town for miles around.
Imagine all the people that it touches suddenly feeling just a little bit happier because of it.
Take a deep breath in and as you breathe out imagine this light expanding to cover the whole of the country.
Visualize the light carrying your love,
Your kindness,
Your compassion outwards to everyone as you do.
And imagine looking down from above and seeing everything below you blanketed in the light that you're projecting from your heart space.
Now finally see your light expanding to cover the whole planet in your love,
Your kindness,
Your compassion.
Watch as it embraces every living thing from the smallest to the largest.
Ask everyone that it touches to share in this feeling with you and just to find a little moment of peace.
Now just pause here for a moment.
Feel the connection from your heart space and the love,
Kindness,
Compassion that you have built there now radiating outwards towards the whole planet.
And feel it being reflected back to you in kind.
Now starting to draw yourself back down to earth.
Bringing yourself back into the room and see the light drawing back into you.
Gather it up into your heart space and hold it there.
Feel it glowing brightly with every breath that you take.
Knowing that that's always there anytime you need it.
And take a moment to feel the floor beneath you.
Wherever you're sitting or lying,
Let that connection ground you and bring you back into this moment.
And as it does take a deep breath in.
And a full exhale out.
Breathing in deeply.
And exhaling out.
Once more breathing in.
And exhale out.
Thank you for joining me today.
Let's practice again soon.
