Sitting or laying in a comfortable relaxed position.
Allow your body to adjust until you begin to feel more comfortable.
And then bring your attention to your breathing.
As you feel your breath moving in through your nose,
Fill in your belly and then exhale in as your belly contracts.
Feel your breath moving in and out.
In and out.
With every breath just allow your body to soften,
Relax,
Become still.
Breathing in and out.
And as you bring your attention inwards,
Ever so slowly I want you to start to gently scan your body,
Noticing any tension and using the breath to just release any tension you may find.
So beginning at your feet,
Allow your feet to become heavy and relaxed.
Using your breath to bring that relaxation down to your feet and using your exhalation to just remove any tension.
Coming up now into your calves,
Allowing your calves to just soften and relax.
Releasing,
Letting go.
Coming further up into your thighs,
Your thighs just soften and relax.
Releasing,
Letting go.
Coming up further now into your hips,
Allowing your hips to unlock and loosen.
Relax.
Coming a bit further up now into your lower back and your lower stomach,
Allowing this whole area to just soften.
Release,
Let go.
Just bring that feeling further up now,
Easing out all of those little muscles either side of your spine that work so hard,
Allowing them to just melt,
Release,
Let go.
Coming up further now into your shoulder blades,
Releasing anything you're carrying.
Just letting go,
Relax.
Coming up now across your shoulders,
Allowing your shoulders to just release,
Taking off anything you're carrying.
Lightning,
Loosening.
Going down now into your arms,
The wrists and your hands.
Becoming so wonderfully heavy and relaxed.
Just let go.
Further back through the arms and back into the shoulders now.
Coming up into your neck,
Easing any tension in your neck,
Allowing it to become supple and flexible.
Letting go.
Traveling up now into your face,
Loosening your jaw,
The muscles around your nose and your eyes,
Allowing your face to just soften and relax.
And finally covering the crown of your head as you just sit in a wonderful state of relaxation.
And in this state of relaxation,
I want you just for a moment to just focus upon yourself.
See yourself from the outside and hold that image of yourself before you silently repeat after me.
May I be safe,
May I be happy,
May I be healthy,
May I live with ease.
It may feel difficult or uncomfortable to say all or some of these things about yourself but that's okay.
Allow the discomfort to surface then let it go.
Let's try once more.
May I be safe,
May I be happy,
May I be healthy,
May I live with ease.
Now I want you to bring to mind someone you find it easy to love.
It doesn't matter who it is or even if it's a pet,
Just bring an image of that being into your mind and silently repeat after me.
May you be safe,
May you be happy,
May you be healthy,
May you live with ease.
Now I want you to bring to mind someone whom you have neutral feelings towards.
You neither like nor dislike them.
Maybe someone you pass when you're going for a walk or a neighbor you don't really know and silently repeat after me.
May you be safe,
May you be happy,
May you be healthy,
May you live with ease.
Now I want you to bring to mind someone you dislike.
You may feel unhappy about bringing them to mind but just let the image appear and try to see that person as just a person as you begin to send loving-kindness towards them.
Silently repeating after me.
May you be safe,
May you be happy,
May you be healthy,
May you live with ease.
Now let's expand this out even further.
Imagine all of these people together including yourself,
Including your wider family,
Friends,
Neighbors and colleagues and silently repeat after me.
May we be safe,
May we be happy,
May we be healthy,
May we live with ease.
Now gain a sense of all the beings in the world.
Bring them all together and as you have this sense silently repeat once more.
May we be safe,
May we be happy,
May we be healthy,
May we live with ease.
Sit quietly for a moment allowing yourself to be a vessel of loving-kindness.
Allow yourself to radiate love,
Allow yourself to radiate kindness,
Allow yourself to receive love,
Allow yourself to receive kindness.
You Now with these feelings of love and kindness filling you and pouring from you know that you'll stay in this state all day radiating and being a vessel of loving-kindness and with that knowledge I want you to become aware once more of your physical body.
Just notice the firmness of the ground beneath you.
Feel your feet resting on the ground or the chair or the bed as you slowly just begin to wiggle your toes.
Energy beginning to rise up from your feet now coming into your legs,
Rising into your torso,
Down your arms as you wiggle your fingers and know that whenever you're ready you can open your eyes feeling wide awake back in the present moment.
Whenever you're ready come back to the room.
Smile,
Stretch,
Refresh.
