Find a posture that feels steady and comfortable.
Let the body settle.
Take a slow,
Steady breath in through your nose,
Hold for a moment,
And then release gently through your mouth.
Let's take two more breaths like this.
In through the nose,
Hold,
And release through the mouth.
Let's do this once more.
In,
Hold,
And out through the mouth.
When you're ready,
Let your eyes close or soften your gaze.
Bring yourself into awareness now.
You don't need a vivid image,
Just a light sense of yourself,
As if you're gently holding your presence in your mind's eye.
You might recall yourself as you are now,
Or as a younger version of yourself,
A child,
Perhaps when you could have used more care and understanding.
As you hold this awareness,
Begin to softly repeat these phrases.
May I be safe.
May I be well.
May I be happy.
May I live with ease.
Let your attention rest on any feeling of warmth or care that arises,
No matter how faint.
We will practice this for the next few moments in silence.
Now bring to mind a loved one,
Someone who naturally brings warmth to your heart.
You don't need to see them clearly.
Simply hold them gently in awareness and notice the feelings they bring.
Repeat quietly.
May you be safe.
May you be well.
May you be happy.
May you live with ease.
If it feels right,
Include others who bring strong emotional connection,
Family members,
Children,
Close friends,
Or even your beloved pet.
We will practice this for the next few moments in silence.
Now let the circle of your care grow wider.
Include people in your life you see often,
Co-workers,
Acquaintances.
And if it feels possible,
Bring to mind those you interact with in your work,
Even the more challenging moments or difficult conversations.
Gently hold them in awareness and notice if compassion or understanding can expand a little further in their direction.
Now extend this intention outward to all beings everywhere.
May all beings be safe.
May all beings be well.
May all beings be happy.
May all beings live with ease.
Hold this awareness lightly,
Letting the heart respond in its own way.
We will practice this in silence for the next few moments.
Now begin to draw your attention back to the breath.
Take a slow breath in through the nose,
Hold for a moment,
And release through the mouth.
One more time,
In and out through the mouth.
Notice any sensations or emotions present now.
Whatever you find,
Let it be.
Begin to invite a gentle movement back into the body.
Wiggle your toes,
Wiggle your fingers,
Slowly roll your shoulders,
And gently move your neck from side to side.
When you're ready,
Open your eyes.
Thank you for taking this moment to practice the compassion for yourself and for the others.
