And bring yourself into that easy state that you start to know here.
This time let's bring our attention toward our breath and sense where you can feel it the best Can you feel your breath more at the tip of your nose,
More at your chest,
More in your belly and maybe follow five breaths in the space you like best to focus on and then bring to your mind eye some person that you adore,
That you love dearly could be a child,
A family member,
See who comes up to your mind eye,
Who's that coming up could be a pet too if you're in lack of human being to love,
Definitely could be a cat or dog and see that person or animal watching you and you watch them back.
Maybe there is a smile on their lips or little animal face or that eye,
That way of looking at you that you know is pure love and maybe visualize a moment you guys spend together,
Maybe you go for walks together or you take breakfast or you read books whatever it is you do with that person that you're dearly,
Dearly careful We're going to use our heart to send that person or animal some positivity and wellbeing In the meditation world we call this metta or loving kindness slowly you can repeat in your mind thinking of that person or animal,
May you be well may you be happy may you be safe let that sink in maybe you add may you be healthy and you repeat it one more time may we be well,
May you be well my person may you be happy may you be healthy may you be safe and sense how those words repeated in your mind resonate in your body around your heart,
Some warmth is being created or some melting,
Some ease scan your mind for that person's eye and smile back at them and then we're going to move on to yourself and see,
Can you wish yourself well may I be well may I be happy may I be healthy and may I feel safe sense in your body and repeat it once or twice more and it's ok if you change some words sometimes if you need something different may I be well,
May I be happy may I be healthy and may I feel safe and sensing in your body where is that moving towards this moving towards a place where you hold tension this moving towards a place where you sometimes have pain you can visualize a five years old of you,
Like a vision of you as a little child if you're having a hard time to connect with kindness towards yourself,
Visualize yourself as a child when you were little boys and girls pick an age where you didn't have any big deal,
Where you were quite happy and wish that little person,
That little person of you again may I be well,
May I be well may I be happy may I be healthy may I feel safe and you let that breathe in and then taking all that love you generated for a person you care a lot for and for yourself pick someone in your mind that you don't really know that well but that you see everyday or that you used to see everyday if you're stuck at home to work I'm thinking the janitor in your office or your school I'm thinking the mailman or women or the cashier at the grocery store you know those people are the tough part of your life sometimes daily,
But maybe you know their name,
Maybe not maybe the corner store,
You get your milk when you're lack of it and so you don't need their name but visualize where they are,
Where you see them usually and let's send them some wellness may you be well may you be happy may you be healthy may you be safe and sense how that is to communicate with a perfect stranger some care,
Some kindness,
Some wishing well and notice deep within how do you feel,
Are you stress and anxious or are you actually settling down in that sharing of love,
Sharing of kindness and in a moment I'll ring the bell and we'll come back to our group and share a little bit about this practice and how that is for you
