Sitting comfortably with your back straight away from the back of the chair.
Taking some deep breaths in through your nostrils and out through your mouth.
Feeling your body expanding as you breathe in.
Softening as you breathe out.
Closing your eyes.
Noticing the sound you can hear around you.
Feeling the weight of your body on the chair or the cushion.
Allowing yourself to sink down into it,
Relaxing into the surface that you're sitting on.
Taking a moment to notice how you're feeling right now.
If you're feeling relaxed or stressed.
Is there any anxiety you're experiencing?
Excitement,
Happiness,
Sadness.
Maybe just a neutral feeling.
And seeing if you can be okay with whatever you're feeling.
You don't have to love it,
Just seeing if you can be okay with it.
And now in the first stage,
Calling to mind a good friend as you picture them noticing how you feel.
And silently wishing for them to be well.
May you be well.
May you be well.
May you be happy.
May you be happy.
Imagining them being as happy as they could possibly be.
Noticing how you feel.
May you be free of suffering.
And now letting go of your focus on this person.
And focusing on yourself.
Perhaps imagining looking at yourself in the mirror or looking at yourself as you are now.
And silently saying to yourself,
May I be well.
May I be well.
Imagining yourself being as healthy as you can possibly be.
And noticing how it feels to do this.
May I be happy.
May I be happy.
May I be free of suffering.
Notice if you feel positive emotion,
Neutral or negative.
And now moving on to focusing on a neutral person,
Calling to mind someone in your office,
Maybe who works in the reception,
Someone you don't know very well.
Someone you don't have very strong positive or negative feelings about.
And focusing on them.
Wishing for them to be well.
May you be well.
You might find it harder to sustain your focus on this person because you don't feel very strongly about them.
So really try to concentrate.
May you be happy.
Imagining them with a big smile on their face.
May you be free of suffering.
May you be free of suffering.
Notice how you feel.
Do you feel positive,
Negative or neutral?
And now letting go of your focus on this person and calling to mind a difficult person that you work with.
And as you call them to mind,
Notice how you feel.
Particularly paying attention to if there's any tension arising in your forehead,
Jaw,
Throat,
Neck,
Shoulders,
Back,
Chest or belly area.
Just noticing,
Is there any tension arising in my body?
And now wishing the same for this person,
As sincerely as you can.
May you be well.
May you be happy.
May you be happy.
Noticing what this feels like,
If the tension,
If there is any,
Feels the same or if it's softening in any way.
May you be free of suffering.
May you be free of suffering.
And now imagining all of you wishing for each other to be happy.
They're wishing for you to be happy and you're wishing for them to be happy.
Notice how you feel.
Expanding that well wishing to everybody you work with.
May we all be happy.
Everyone in the country.
May we all be happy.
And everyone in the world.
May all beings be happy.
May all beings be happy.
Noticing how you feel.
Nothing you should or shouldn't feel.
Just seeing what's there,
What's present.
And now bringing your attention back to the weight of your body on the surface you're sitting on.
Noticing sound.
And when you're ready slowly opening your eyes.
Taking a moment to notice how you feel.
And decide what is the most important thing for me to do next.
