Set up straight.
Or lie down comfortably.
Keep your eyes open to begin with.
Relax the shoulders.
Spine is long.
Neck is long.
Tall.
Straight.
Focused.
Hands are gently placed.
By your side or on top of your legs.
And when you're ready,
You can close your eyes,
Softly and gently.
And here we are in our inner world.
Connect with your inner world right now.
Whatever it feels like.
Any tension there?
That's fine.
Feeling light and refreshed?
That's great feeling angry or tense,
That's absolutely fine.
And for each of you right now.
Bring your awareness into your hands.
See if you can Soften.
All of your fingers.
See if you can pull as much awareness into your hands as you can possibly do.
Try to cultivate warmth.
Blood flow into the hands and the fingers And now.
.
.
Keeping the awareness in the hands.
Imagine that each and every one of us are holding hands.
In a circle.
That links us all over the planet.
Imagine that someone is taking your left hand.
And imagine someone else on your right taking your right hand.
Envision us all connected right now.
And it might feel a little strange at first.
That's perfectly fine and normal.
It could feel great for you.
Keeping the mental image of other people's hands in yours linked.
Let's breathe together as a group.
Connected from afar,
And I'll count you.
Through the nose.
Inhale,
2 3 4 5.
Exhale,
2 3 4 5.
Inhale,
2 3 4 5.
Exhale,
2 3 4 5.
Inhale,
2 3 4 5.
Exhale,
2 3 4 5.
3,
4,
5.
Continue breathing at that pace,
More or less.
Our lungs are filling together.
Our lungs are exhaling together.
Even though we're miles and miles apart.
We're here,
Hand in hand.
Filling our lungs together.
Connected.
Unified.
And it feels beautiful.
Continue to breathe at that pace.
Hand in hand.
And each of you.
Bring to mind a loved one.
It could be your mother or father.
Or a pet,
A cat or a dog.
Someone or something you cherish.
Bring it to mind.
Imagine this person or animal looking at you.
And you smile at them because you love them so much.
Keep your hands holding the person next to you.
And focus on your loved one.
Take a couple more breaths,
Focusing on your loved one.
Cultivate that feeling.
Breathe into the happiness.
And now,
With our hands still holding each other's,
Unified.
Share that love with the group.
Send it through your hands.
We're all linked and we're sharing our love through our hands.
It may not make sense to give your personal love.
To other people from around the globe.
Just do it anyway.
I'd like you now to share your love out of your left hand.
To the person to your left.
Feel that flow.
Exiting your left hand.
Through your right hand,
Receive love from others.
Share through the left.
Receive through the right.
All across the planet right now.
Each and every one of us.
Is giving and receiving a flow.
Of happiness.
Keep the breath slow and steady through the nose.
Whilst you give your love through the left hand.
And gladly receive through the right hand.
Cultivate this feeling.
Enjoy it.
Savour it.
And as we remain hand in hand from afar,
All corners of the globe.
Let's take this love that we've generated as a group.
And we're going to pump it.
We're going to amplify it.
With our intention.
And our breath.
So inhale.
Exile.
Inhale,
Pump it up.
Exhale.
Feel that love building.
Inhale.
Exhale,
That energy within us is increasing.
Inhale,
Exhale,
Growing and growing.
Inhale.
.
.
Exhale.
One more inhale.
Exile.
So we've built,
As a group,
A huge bubble of global loving kindness.
Relax your body and bathe in this feeling.
Allow every cell in your body to bathe.
In this community of positivity.
This is all you have to do right now.
All of your obligations can wait.
Just breathe into this feeling of positivity.
Our hands are connected.
Mentally.
From afar.
Now let's quickly choose someone in our life.
That we perhaps don't like very much.
It could be someone who's called you names.
Or politician.
Choose someone unfavourable.
And what we're going to do is send them this love that we've pumped and generated.
Send it through your hands,
Through the left hand.
Receive love through the right hand.
And you may notice resistance to send this person love.
You may think,
They don't deserve love.
They're horrible.
They cause me so much grief.
This person such a.
.
.
If you feel resistance,
Good.
Breathe love into that resistance now.
Allow love to dissolve your resistance.
This is for you.
Pour your love towards this person.
And if you feel resistance,
Pour love into that area too.
Okay,
Let go of that person now,
Allow them to disappear from your mind.
Return to this community of all of us right now,
Hand in hand.
And in your head.
I'd like you to greet everybody,
Even though they can't see or hear you.
Just say in your mind.
Well done.
Well done.
Wonderful to meet you.
Wonderful to have connected in this way.
Smile at them.
And when you're ready,
You can open your eyes slowly.
Well done,
Guys.
It's wonderful to connect in this way.
