Become comfortable.
You can sit or lie down.
And as you come into position,
Just adjust,
Move,
Wiggle.
When you're ready to settle in,
Take a few deep breaths.
And with each passing exhale,
Become a little bit more still.
Never rigid.
Fluid.
But still.
Like still water.
Scan the body and notice any resistance,
Any holding,
Any tension.
And breathe a little space into and around these places.
Notice the rhythm of your breath,
Natural,
Easeful.
Bring to mind someone that fills you with love.
A family member,
A close friend.
Or it could be even someone that you don't know,
Someone who inspires you.
A spiritual figure,
A leader of some sort.
You see this person and immediately you're filled with a sense of acceptance,
Warmth,
Love.
It could even be an animal.
Any being that does this.
Even being in the same room with this being.
And notice the effect that this being has on you.
Just take a moment to familiarize yourself with this feeling.
Allow this sense of love,
Warmth,
Acceptance.
All of the positive qualities.
Allow them to make their way through the whole body.
Feel this enter every part,
Every limb,
Every organ,
The bones,
Bathing every cell.
Take a moment here and feel that feeling.
You might even imagine this being smiling at you,
Embracing you.
What's most important is not the person or the animal themselves,
But the feeling that you feel from them.
Be with this.
What's it like?
Begin to allow this love,
Acceptance,
And warmth to fill the mind space.
Every thought,
Every emotion,
Memory.
Holding all of these things in warmth and open acceptance.
Just as this being accepts all of you.
Feel that as a reality.
Every thought,
Every physical feature,
Every emotion,
Every memory.
Again,
If this feeling begins to fade,
Just bring the person or the animal back in.
Feel those feelings welling up from within.
Now begin to allow this warmth,
This acceptance to radiate outward into the immediate area around you.
Radiating behind you,
Out to the sides,
In front of you,
Above and below all directions.
Letting the field expand.
Taking in the environment.
Recognizing all that the environment contains.
Notice how this sense of love and the sense of awareness intermingle.
Maybe not just intermingle,
But inter-are.
Seeing love outward even more,
Experiencing the sense awareness as radiating love.
So hearing as love,
Seeing as love,
Breathing as love.
You may radiate out even further now.
Any amount,
Including all living beings,
Or the beings of your household,
Or the beings of your community,
Radiate,
Fill,
Include,
And be sure to include yourself.
You can be very specific if you'd like to,
Particular beings.
Just a general sense of radiating out and accepting.
Excluding nothing,
Including everything.
And just rest in this all-inclusive,
Loving awareness.
You may even smile.
When you're ready,
You can come back to the rhythm of the breath and just be here.
Gentle,
Soft rhythm,
Breathing awareness,
Breathing love.
Thank you so much for your practice.
You're welcome.
