Find a comfortable sitting position with an upright posture and your feet flat on the ground Place your hands on your lap or your right hand on top of your left Gently close your eyes,
Relax and breathe naturally Focus on your breath I'd like you to start by focusing on the point where the breath begins that can be at the tip of your nose,
Your nostrils or your lips How do you feel it when you breathe out?
I want you to focus on that Simply focus on breathing in and breathing out I'm going to leave you for a few minutes so you can practice gently listening to your breath Thoughts may come and go,
That's natural and completely normal If you find yourself drifting into thought gently bring yourself back to your breath Relax your body and completely let go Bringing a gentle smile to your face can help you relax and stay calm guidelines plan and practice Practicing mindfulness is about being in the right here and now your past is gone and your future hasn't happened so I'm letting go,
Relaxing in your current presence simply focus on your breathing breathing in and breathing out breathing in and breathing out continue to focus on your breath as we move our focus onto your body just simply observe,
Observe what's going on for you at this moment can you feel any sensations,
Any tingles as you breathe as you observe relax deeper into every breath remember if your mind drifts into thought it's ok just bring yourself back into your breath and just observe what your body is doing for the next few minutes remember no judgement,
No to do lists if you're feeling any tension or any pain just breathe into that and let it go just allow your body to let that go just let it go just let it go continue to focus on your breath and observing your body as we gently move on to practising loving kindness it is so important in times like this to practise love,
Kindness,
Compassion,
Non-judgment towards ourselves and towards others so I'd like you to repeat this in your mind starting with yourself may I be well may I be happy may I be peaceful may I be free from anger may I be free from hatred may I be free from envy may I be free from suffering may I maintain my wellbeing may I attain spiritual bliss and without touching to anyone,
To a particular person or thing let's extend this to loved ones,
May they be well may they be happy may they be peaceful,
May they be free from anger may they be free from hatred and may they be free from envy may they be free from suffering may they maintain wellbeing may they attain spiritual bliss let's now extend this to people we don't get on with and neutral people in our lives again let's not focus on anyone or attach to anything may they be well may they be happy may they be peaceful may they be free from anger may they be free from hatred may they be free from envy may they be free from suffering,
May they maintain wellbeing may they attain spiritual bliss now let's extend this to the rest of the world to every single living being may all beings be well may all beings be happy may all beings be free from anger may all beings be free from hatred may all beings be free from envy may all beings be free from suffering may all beings maintain wellbeing and may all beings attain spiritual bliss take a lovely heartwarming big breath in and release start your beautiful day fresh,
Positive,
Full of life have an amazing day afternoon evening wherever you are in the world and as always be great be fantastic and be absolutely phenomenal today and when you're ready gently come back to the room and open your eyes
