Starting by choosing a comfortable position.
You could be seated or lying down.
Taking the time to settle in.
Noticing whatever you've brought with you to your meditation today.
Becoming aware of anything that's on your mind.
Noticing any resistance.
From whatever you discover,
Just allowing it to be there.
Not trying to change anything.
Recognizing that it takes at least 8 minutes to properly settle.
So giving yourself time,
Not expecting too much of yourself too soon.
Releasing any agenda,
Any expectation of yourself and of this meditation.
Giving yourself permission to have this time.
This time that's just for you.
Nothing else matters here.
No one else matters.
This is your time.
Giving your attention to your breath.
And simply noticing how it feels to breathe.
Not changing anything.
Just letting your breath come and go on its own.
In and out.
Not interfering with it in any way.
Just watching.
Feeling the air enter through your nose.
Travelling down the throat.
Noticing any movement in the chest or the belly,
The shoulders or the back.
Using this physical sensation of breathing as your anchor.
Letting it to remind you where you are.
Letting it bring you back to this moment.
We spend a lot of time thinking about the past or worrying about the future.
Letting your breath bring you back to the present moment.
As if with each breath you're asking yourself,
Am I present right now?
Am I here?
Am I awake?
And whenever you get distracted by thoughts or sounds or feelings,
Coming back to your breath.
And instead of telling yourself off for becoming distracted,
Seeing it as a sigh of relief.
Every time you simply glide back to your breath.
As you remind yourself that whatever has taken your attention,
It doesn't matter right now.
All that's important is you and your breath.
Not letting this be about focus or concentration.
Letting yourself enjoy the simplicity of this activity.
Simply breathing.
Feeling how just by watching your breath,
It has started to effortlessly slow down.
Completely on its own.
Thinking if you can now gently start to control your exhalation.
Lengthening it.
Releasing it slowly.
And just noticing how this feels.
And as you breathe in,
Guiding your breath deep into the belly.
Using the belly to expand and contract as you breathe.
And seeing if it's comfortable for you to minimize movement in the chest and the shoulders.
So you're drawing the breath deep into the belly and you're releasing the breath slowly.
And if you're finding yourself easily becoming distracted,
Maybe using two words to help you keep your awareness on your breath.
As you breathe in saying to yourself deep.
And as you breathe out saying to yourself slow.
Deep.
Slow.
Continuing in your own time.
And every time you notice that your thoughts have distracted you.
Simply coming back to these two words.
Deep.
Slow.
Curiously noticing whatever is distracting you.
And coming back to deep.
And slow.
And now that your mind and your body are relaxed.
Your body has settled.
I want you to imagine somebody standing in front of you.
Somebody that you know and love and care for.
I want you to look at this person and I want you to wish them well.
Saying to them may you be happy.
May you be safe.
May you be healthy.
May you be at ease.
And anything else that you want to add.
Anything that you think they might need to hear.
I want you to notice how this makes them feel.
I want you to notice how it makes you feel.
To completely selflessly wish this person well.
May you be happy.
May you be safe.
May you be healthy.
May you be at ease.
And now imagining somebody standing in front of you.
Somebody with whom you may have had a conflict.
Somebody you may have some ill feelings towards.
Imagining them standing in front of you.
And wishing them well.
May you be happy.
May you be safe.
May you be healthy.
May you be at ease.
And anything else that you want to add.
Noticing how it feels to wish this person well.
To selflessly want what's best for them.
Realizing that everyone is just doing their best.
That everyone is deserving of love and kindness.
And imagining now that both of these people in front of you turn around to look at you and wish you well.
Both of them saying to you may you be happy.
May you be healthy.
May you be safe.
May you be at ease.
And anything else you need to hear.
Noticing how this makes you feel.
Accepting their well wishes graciously.
Not resisting them in any way.
And taking a moment to be grateful for these people standing in front of you.
Gently guiding your awareness back to your breath.
And staying here with your breath for as long as you need.
Gently coming out of the meditation whenever you're ready.
