So get yourself as comfortable as you possibly can and see if you can really let your body sink into the surface beneath you.
Notice all the places your body is being supported.
Dropping down from the mind and tuning into what is actually here right now.
Noticing your breathing,
Noticing any sounds around you,
And noticing any sensations inside of you.
Bringing yourself right here,
Right now.
And if your mind pulls you out of this moment and into a thought,
You can just gently bring yourself back to your breathing,
The surface,
The sounds,
Or sensations.
Now see if you can begin to relax your muscles,
Beginning with your facial muscles,
Softening your eyes,
Relaxing your jaw,
Relaxing your neck and shoulders,
Letting your whole body melt into the surface beneath you.
And if a thought pops up,
Just gently bring yourself back.
And now I'd like you to tune into your heart,
Your body,
Your mind,
Your body.
And now I'd like you to focus on your heart,
And now I'd like you to tune into your heart,
The place where you feel love,
Appreciation,
And gratitude.
You can even place one or both hands on your heart if you'd like,
Or you can just begin to tune into the feeling of love in your heart.
See if you can bring to mind some of the people,
Animals,
Places,
Or things that you really love and appreciate.
Allow yourself to think about anything,
Any one,
Or any place that fills your heart with a feeling of love.
You could think of one or more.
And as you gather these images in your mind,
I'd like you to imagine this feeling of love inside of you growing and expanding.
Imagine that feeling growing and spreading and getting bigger till it overflows beyond your heart.
Imagine that feeling of love and appreciation spreading throughout your entire body.
As you continue to think about the things that you appreciate and love,
Allow that feeling to expand even more,
Like you're filling up a bathtub with water.
Imagine this feeling of love and appreciation spreading even more into every muscle,
Every joint,
Every bone,
Every cell,
Till you're completely filled with it.
Imagine this feeling spreading up into your mind.
And if any thoughts or judgments pop up,
See if you can greet them with this feeling as well.
Imagine that feeling spreading and expanding into every muscle,
Every muscle,
Every muscle.
Good.
Now let's see if we can expand this feeling of love even further and extend it to someone or something that may need it right now.
And imagination,
I'd like you to call to mind any person,
Animal,
Situation,
Or even your own self or a body part that you would like to send your love to.
Just go with whatever pops up for you.
Think of someone or something that you'd like to extend your love to.
And picture this being or situation right in front of you.
And now imagine all the love inside of you beaming out onto this image,
Whatever image you chose.
Imagine all the love inside of you emanating out and on to whatever or whoever you chose.
Good.
Now as if you have a receiving line in front of you,
See if another image comes up next to be the recipient of your love.
You could stay with the same image or perhaps another person,
Animal,
Situation,
Or body part might come up.
Just allow whatever comes to be there.
And now imagine all that love inside of you emanating onto whatever or whoever you imagine in front of you.
Good.
Now going at whatever pace feels comfortable to you,
You can stay with the same image or you can move on to another one.
Whatever comes up in your mind,
Just meet it and greet it with love.
Whatever or whoever pops up for you,
Imagine it in front of you and allow the love in your heart and body to emanate out.
Good.
So we're going to wind down now,
But you can of course feel free to repeat this process anytime,
Choosing the same images or new ones.
And now let's return our attention to your breathing.
Just notice your breath as it moves in and out of your nostrils or your mouth.
Notice the surface beneath you holding you up and notice any sounds around you.
You can give your body a little stretch as you prepare for the next part of your day.
And thank you so much for joining me today.
Namaste.
