Welcome.
This meditation is here to guide you to cultivate feelings of compassion and kindness towards yourself and others.
So I want you to find yourself a comfortable position either sitting or lying down.
Then close your eyes gently if it feels comfortable to do so.
See if you can just relax here.
Can you call all parts of your being to be here right now in this moment of time.
See if you can relax into the surface beneath you.
Knowing it's here,
It's holding you right now and just noticing what you actually feel like right now.
Are there any thoughts or chatter happening up in that mind.
If so,
It's okay,
Allow it to be there.
Just acknowledging how you are feeling right now.
See if you can use your breath to let it go.
I want you to bring your attention to your heart centre,
That beautiful big heart of yours.
If it feels comfortable,
You can even place your hands on your heart,
Just feeling it,
The pulse,
The beauty of the heart.
Then I want you to repeat silently or even out loud if you prefer.
May I be safe.
May I be happy.
May I be healthy.
May I be free.
May I be safe.
May I be happy.
May I be healthy.
May I be free.
May I be safe.
May I be happy.
May I be healthy.
May I be free.
Allowing these words to permanate your being.
Allowing them to be here.
No need to force anything,
If anything arises or thoughts come up.
Just notice what is happening within your being.
Now I want you to bring to mind someone that you love and care about.
Visualise their face and let that feeling of love and warmth fill your heart.
Repeat these phrases either directly towards them or out loud in your mind.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be safe.
May you be happy.
May you be healthy.
May you feel free.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
Now I want you to think of someone you regularly see but don't know too well.
It could be a colleague,
Your neighbour.
And repeat these phrases directing them towards this person.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
Allowing your heart to soften and extend to include this person.
Now I want you to bring to mind someone with whom you may have a difficult relationship.
Maybe there's a lot of tension currently within this dynamic.
It's okay if you feel resistance or discomfort here.
Just simply notice these feelings and gently bring your focus back to these words.
May you be safe.
May you be happy.
May you be healthy.
May you feel free.
May you be safe.
May you be happy.
May you be healthy.
May you be free.
May you be safe.
May you be happy.
May you be healthy.
May you feel free.
Receiving and cultivate a sense of compassion for this person.
Recognising that they are also you.
And also deserve to feel the love and warmth on their path in life.
I want you to imagine your heart's light expanding to encompass all beings now.
Repeat these phrases extending them to everyone you know,
Everyone you don't know and all beings everywhere.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be free.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be free.
May all beings be safe.
May all beings be happy.
May all beings be healthy.
May all beings be free.
Breathing deeper into your body.
Feeling the interconnectedness of all things.
Just gradually bringing your awareness back to your breath and your body.
Notice the feelings of peace and wellbeing that may arise.
Or if there were some more discomfort things that came up for you.
Just observe and let it be there.
May you have a beautiful day.
May your heart crack wide open to the joy of life.
