Finding a comfortable posture,
Perhaps sitting in a chair or on the floor,
Allowing the eyes to close gently or just lowering your gaze.
Bringing awareness to the body,
Feeling your feet,
Legs,
Lower and upper body,
Arms,
Shoulders,
Neck and head.
Beginning to feel the movement of your breath,
The actual sensations of breathing,
Reminding yourself that you are here,
Alive,
Whole.
Moving now the attention to your chest,
To your physical heart or to wherever you feel kindness and connection in the body,
If you feel it.
For most people,
That is the actual heart,
But for some,
It can also be the belly or perhaps some other place.
Noticing if your heart feels open or closed today or anything in between,
Checking in,
Not in order to change anything,
But in order to know.
And remembering that in this practice,
We work with intention,
The intention to cultivate an open heart and a friendlier stance toward others and ourselves.
It may feel silly or contrived as you start out today and that is okay.
Now bringing to mind one person you feel a connection with,
A family member,
A loved one,
A friend or even a pet,
Whoever you choose.
Imagining the person or pet being here with you,
Maybe sitting across from you and looking at you,
If that imagery works for you.
The more vividly you can picture their appearance or presence,
The more likely you will feel a connection.
Maybe feeling gratitude for this person being in your life,
Maybe recalling something that you like about this person or something kind that they have done.
Now starting to send this person friendly wishes or loving kindness.
I will be saying some phrases that you can repeat silently in your mind.
It is helpful if you can get a sense of the meaning of the words,
Even if you yourself don't feel this way in this present moment.
Feel free to adapt the words so they resonate with you.
May you be healthy and strong.
May you be safe and protected from harm.
May you truly be happy and deeply peaceful.
May you be healthy and strong.
May you be safe and protected from harm.
May you truly be happy and deeply peaceful.
Now moving the attention from this person to yourself.
You can send loving kindness to yourself as the adult you are today.
Or perhaps it might be easier to imagine sending loving kindness to a younger version of yourself.
You can also connect with what you like about yourself or a good deed you have done.
And if nothing comes to mind,
Just connect with your genuine wish to be happy.
A wish that is shared by everyone.
And even if that feels too challenging,
Visualize the person or pet you just sent loving kindness to sending the same wishes back to you,
Which would be so easy for them.
So choosing what works for you and then using the phrases in a way that makes sense.
May I be healthy and strong.
May I be safe and protected from harm.
May I truly be happy and deeply peaceful.
May I be healthy and strong.
May I be safe and protected from harm.
May I truly be happy and deeply peaceful.
And now taking a few moments to gather up these wishes for yourself for safety and protection,
Health,
Happiness and ease.
And allowing yourself to savor these kind wishes.
Getting a sense for how this feels in the body.
Coming to an end with loving kindness for yourself in your own time.
Sensing and feeling into the whole body as you breathe in and out.
Feeling the entire body rising upward on an inhalation and falling downward on an exhalation.
Inviting some gentle movement and opening the eyes if they've been closed.
