Welcome to this loving kindness practice.
Begin by finding a comfortable position,
Either seated or lying down.
Make sure that you take any movements that you need to feel as comfortable as you possibly can for the duration of this practice.
And once you're there,
Gently inviting the eyes to close as you begin to sense into the support that you have from the earth below.
Simply becoming aware of the actual points of contact between the body and the support that you have from the earth below.
Simply becoming aware of the actual points of contact between the body and the support beneath and behind you.
Sensing into these points of contact and noticing that right now you are fully supported.
Fully supported and comfortable,
Yet alert.
As you allow your body to settle into a space of ease.
Sensing into your body.
Sensing into your breath.
Now becoming aware of the physical sensations of the breath moving in and out of the nose.
Allowing the breath to be just as it is.
Allowing the breath to flow easefully and naturally at its own rhythm and its own pace.
And knowing that you are breathing perfectly well right now.
Noticing that the body knows exactly how much breath it needs to take in.
Now allowing the body to be in this stillness with the breath.
And inviting a sense of being complete and whole in this very moment.
Embodying this sense of wholeness with each breath.
Breathing in.
Breathing out.
With each in breath.
Allowing the breath to just move into the body.
And with each exhale,
The body might soften and you might notice the strength of that support beneath and behind you.
Breathing in and breathing out.
Allowing the sound and the movement of the breath to fill the space within.
Breathing in.
Breathing out.
Observing the natural rhythm of your breath.
You might notice the contrast of the cool air as it enters the nose with the warmth of the air as it leaves the body and joins with the space outside of you.
Connecting you to the world with this fluid exchange of breath.
Just gently cultivating and nurturing your relationship with the world around you with each breath.
Breathing in.
Breathing out.
Inhaling the breath of life from the world around you.
And exhaling your gift of warmth into the world.
Breathing in.
Breathing out.
Now gently bringing into your mind's eye,
Holding your heart center,
An image of yourself.
An image of yourself is reflected in the mind's eye and you begin to send compassion,
Love and tenderness to yourself through these words as you gently allow them to echo through your being.
May I be happy.
May I be healthy.
May I live with ease.
May I be happy.
May I be healthy.
May I live with ease.
May I be happy.
May I be healthy.
May I live with ease.
May I be happy.
May I be healthy.
May I live with ease.
Feeling the vibration of these words as you gently with kindness,
Release this image of yourself.
Breathing in and breathing out love,
Compassion,
Tenderness.
Now inviting into your mind's eye,
Holding in your heart center,
An image of someone you love.
Someone who brings a smile to your heart,
A person,
A four-legged companion.
And holding this image of this being in your mind's eye,
In your heart center and sending compassion,
Love and tenderness to this individual through these words as they repeat and echo through your being.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
And gently with kindness,
Releasing this image of yourself as you begin to feel the energy of your body.
And gently with kindness,
Releasing the image of this loved one.
Breathing in and breathing out love,
Compassion and tenderness.
As you now invite into your mind's eye,
Holding in your heart center,
The image of a neutral person in your life.
Someone with whom you are familiar,
But do not know well.
And the person at the grocery,
An office receptionist,
Perhaps a neighbor that you often see but don't know.
Holding an image of this neutral person in your mind's eye,
In your heart center and sending compassion,
Love and tenderness to this individual through these words as they repeat and echo throughout your being.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
And gently with kindness,
Releasing the image of this neutral individual.
And now,
As you breathe in,
Breathing out,
Love,
Compassion and tenderness.
And now inviting into your mind's eye and holding in your heart center,
The image of a person with whom you have unresolved conflict or toward whom you've held anger.
Now holding the image of this person of conflict in your mind's eye,
In your heart center and sending compassion,
Love and tenderness to this individual through these words as they repeat and echo throughout your being.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
May you be happy.
May you be healthy.
May you live with ease.
And gently with kindness,
Releasing this image of this individual and breathing in and breathing out love,
Compassion and tenderness.
And now bringing into your mind's eye and holding in your heart center all those people and beings that are in your community,
Those in your home,
In your neighborhood,
Holding a sense and an image of all those in your community,
In your heart center,
Sending compassion,
Love and tenderness through these words as they repeat and echo throughout your being.
May we be happy.
May we be healthy.
May we live with ease.
May we be happy.
May we be healthy.
May we live with ease.
May we be happy.
May we be healthy.
May we live with ease.
And gently with kindness,
Releasing this image,
Breathing in,
Breathing out love,
Compassion and tenderness.
And now bringing into your mind's eye and holding in your heart center a sense of all beings,
All those who live and breathe,
All those across the globe,
All those who feel pain,
Love,
Joy,
Longing,
Grief and sorrow.
In your heart center,
Holding a sense of all living beings and sending compassion,
Love and tenderness to all the beings throughout the world with these words as they repeat and echo throughout your being.
May we be happy.
May we be healthy.
May we live with ease.
May we be happy.
May we be healthy.
May we live with ease.
May we be happy.
May we be healthy.
May we live with ease.
May we be happy.
May we be healthy.
May we live with ease.
And gently with kindness,
Releasing this image and returning your awareness to the breath,
The breath of life,
The breath of love that flows through you,
That is you.
Breathing in,
Breathing out love,
Compassion and tenderness.
And in the time that remains,
Continuing to hold and harness your connection with the body here,
With the breath,
With the heart on your own in silence moment by moment for the next two minutes until you hear the sound of my voice inviting you back.
TER army belonged you you you you and gently deepening your breath as you begin to bring awareness back into the body Feeling the support of the earth beneath you as you begin to notice the points of contact between your body and your environment the points of contact between your body and the supports beneath and behind you the sensation of the air on your skin the soft movement of the breath in and out through the nose you might begin to become aware of the sounds that are around you in your environment those closest to the body and perhaps those farther away you might begin to invite movement into the fingertips and into the toes as you take a rich breath in through the nose and opening the mouth and sighing releasing all that you no longer need to hold and taking another full breath in and softly letting go and allowing the body to take any movement that it feels like it needs as you softly invite a soft grin to form on your lips a soft grin that welcomes you back into your day with love and kindness as you gently open your eyes you
