Find a comfortable position,
Either seated or lying down.
Making sure that your spine is straight,
Allowing yourself to be supported and comfortable.
Begin to start to notice the sensations of your breath.
Without changing or manipulating your breath,
Just noticing the movement of every inhale and exhale,
Without judgement,
Without telling a story,
Just a sense of curiosity.
Allowing yourself to be more comfortable with the breath,
Making sure that your breath is soft and fluid.
In your mind's eye,
Start to visualize a being in your body,
Person or animal,
That loves you in unconditionally.
In your mind's eye,
Visualize that that being,
Person or animal,
Is sitting in front of you.
Looking at their face,
See you as they see you.
Notice how they offer you this prayer.
May you be safe,
May you be peaceful,
May you be free of suffering,
May you be happy.
In your mind's eye,
Visualize yourself sitting in front of yourself.
Offer yourself this prayer.
May I be safe,
May I be peaceful,
May I be free of suffering,
May I be happy.
Noticing the sensations of being offered this prayer from someone that loves you unconditionally and from yourself.
Notice the sensations that arise from this prayer.
In your mind's eye,
Visualize someone that you love,
Any being,
Animal,
Person.
Visualize them seated in front of you.
Offer them this prayer.
May you be safe,
May you be peaceful,
May you be free of suffering,
And may you be happy.
Notice the sensations that arise from offering this prayer to someone you love.
Then bring to your mind's eye someone that you are indifferent about.
Maybe it is somebody in your neighborhood,
Someone you don't see every day but you know.
Someone that has no large emotions attached to.
Visualize this being,
Animal,
Person,
Seated in front of you.
And offer them this prayer.
May you be safe,
May you be peaceful,
May you be free of suffering,
May you be happy.
Notice the sensations that arise from offering this prayer.
What do you feel in your body and in your heart?
Now bringing to your mind's eye someone that you currently have conflict with.
Visualize that being seated in front of you,
Person,
Animal.
And offer them this prayer.
May you be safe,
May you be peaceful,
May you be free of suffering,
May you be happy.
Notice the sensations that arise from offering this prayer.
Sending love and compassion to this person,
To this being in which you have conflict with.
Notice the sensations that arise from sending this love and compassion to this being.
In your mind's eye visualize a golden light coming from your heart.
Sending the golden light down through the body into the ground.
Sending this golden light of love and compassion to the entire world.
As you offer every being this prayer.
May you be safe,
May you be peaceful,
May you be free of suffering,
May you be happy.
Visualizing how this golden light reaches every being.
Noticing how the golden light returns to you.
Goes back into your body.
Goes back into your heart.
Love and compassion,
A golden light within your heart.
