Make sure you're sitting comfortably with your feet flat on the floor,
Your buttocks on the seat,
Your back away from the backrest if your back is strong,
And your hands on your thighs.
Bring all of your attention and all of your awareness to your body just as you would to start any other practice.
Breathe in through your nose and gently become aware of the breath entering the boundaries of your body and leaving the boundaries of your body.
Allow yourself to willfully and deliberately relax any parts of your body that you know to be tense.
And while you're at it,
Drop your shoulders,
Relax your tongue,
And generally pull yourself into a gently relaxed and comfortable position.
Take your breaths just as they come,
Not breathing particularly fast,
Not breathing particularly slow,
Just allowing your breath to come in and come out,
And gently observe the physical sensation of the breath.
Now when you feel comfortable,
When you feel ready,
Picture yourself in a room sitting on a chair.
Allow a loved one to enter the room,
Someone who has only love,
Kindness,
Compassion,
And patience for you.
Someone with whom you can really feel the love,
The kindness,
The compassion,
The patience,
The generosity that they have for you.
And share this,
The same love,
Compassion,
Kindness,
Generosity,
Patience,
And grace with them.
And when you're ready,
When you feel comfortable moving on,
Allow your loved one to leave and invite a friend into the room.
Someone with whom you also have a great deal of empathy and understanding and love and kindness and compassion.
And allow yourself to share that love and kindness,
That compassion with your friend.
And when you feel ready,
When you feel comfortable moving on,
Allow your friend to leave and invite into the room a work colleague.
Not necessarily a friend,
But certainly an acquaintance,
Perhaps someone you work with every day.
And again,
In the spirit of love and kindness and compassion and patience and empathy,
All those positive human characteristics,
Share that same energy,
That same feeling with your work colleague or acquaintance.
And when you feel ready,
When you feel comfortable moving on,
Allow your work colleague to leave the room.
And this time,
Take an extra deep breath and invite someone who you're having difficulties with at work into the room.
Someone who perhaps you're finding it difficult to work with,
Or you are disagreeing on a point which you feel passionate about,
And they do too.
When they come into the room,
Practice the same loving kindness that you practiced with your loved one,
Your friend,
And your other work colleague.
Allow yourself to share those human qualities of empathy,
Compassion,
Patience,
Love and kindness with this person too.
And when you feel ready,
When you feel comfortable moving on,
Allow your work colleague to leave the room and slowly come back to clock time,
Gently wiggling your fingers,
Wiggling your toes,
Slowly allowing your eyes to open.
You can come back quickly,
You can come back slowly,
It really doesn't matter.
