Find a quiet,
Comfortable space where you can settle without interruption.
Allow your body to soften,
Letting go of any tension you may be holding.
Close your eyes gently and begin to turn your attention inward to the natural rhythm of your breath.
Feel the gentle rise and fall of your chest,
The soothing flow of air entering and leaving your body.
With each inhale,
Invite a sense of calm and openness.
With each exhale,
Release any tightness,
Worry or resistance.
Breathe in peace.
Breathe out tension.
Let your breath become a steady anchor,
Grounding you in this present moment.
Imagine a soft,
Warm light glowing at the center of your chest,
A radiant source of compassion.
This light pulses gently with each breath,
Expanding and contracting like the beating of a kind,
Loving heart.
Feel its warmth spreading slowly,
First through your chest,
Then flowing outward to fill your whole body.
As this light grows,
Bring to mind someone you deeply care about.
See their face clearly in your mind's eye.
Silently offer them these heartfelt wishes.
May you be safe.
May you be happy.
May you be healthy.
May you live with ease.
Feel the tenderness of these words as they ripple through your heart,
Connecting you to their presence.
Notice any sensations,
Emotions or images that arise.
Allow yourself to simply be with whatever comes,
Without judgment or expectation.
Now gently turn this circle of compassion inward.
Direct that same warm,
Radiant light toward yourself.
See yourself as you truly are,
A being worthy of kindness and care.
May I be safe.
May I be happy.
May I be healthy.
May I live with ease.
Feel the embrace of these words wrapping around you like a soft,
Protective cloak.
If any resistance or doubt arises,
Welcome it with gentle curiosity as a part of your experience.
Let the light of compassion hold space for all parts of you,
The strong,
The vulnerable,
The joyful and the wounded.
Imagine this compassionate light expanding beyond you,
Reaching out to others in your life,
Friends,
Acquaintances,
Even those you find challenging.
See the light connecting you all in a vast web of kindness and understanding.
Whisper the same wishes for their well-being,
Feeling the shared humanity that binds you together.
As the light continues to expand,
Envision it extending to all beings everywhere,
Across oceans,
Mountains,
Cities and forests.
Let your heart open wide,
Sending waves of compassion to every corner of the world.
Feel yourself as part of this great circle of life,
Connected by the universal desire for peace and happiness.
Stay here for a few moments,
Breathing deeply,
Bathing in this boundless compassion.
When you feel ready,
Slowly bring your awareness back to your breath,
To your body and to the space around you.
Gently wiggle your fingers and toes.
Stretch if you like,
And open your eyes softly.
