Hello,
This is Maggie,
And I want to thank you for joining me today for this practice of kind self-contemplation.
Sometimes it can be hard to think of ourselves kindly,
Like we think of others.
So we'll work with that with this practice,
And start by sending good thoughts to people we care about.
But first,
Let's take three deep breaths together.
Breathe in through your nose,
And let it go through your mouth.
Again,
Fill up through your nose,
And let it go.
Last one,
Breathe in through your nose,
Expand to fill up.
And release all that air.
Now notice where your body is connected to the support beneath you.
Whether you're standing,
Sitting,
Or lying down.
Allow your body to settle into that support.
Notice if there are any obvious areas of tension in your body right now.
And see if you can soften those just a little bit.
Allow your face to soften,
And your jaw to relax.
Allow your shoulders to soften down.
Notice your breath.
It may change just because you put your attention on it.
That's okay.
Just for another moment or so,
Watch it flow in and out.
And know that when you shift your attention off your breath,
Your body will breathe naturally for you.
And a pace that is comfortable for your body.
Now imagine in front of you,
Someone you care about.
A friend,
Family member,
Someone that it's easy to have good feelings for.
You can imagine what they're wearing.
What their face looks like.
Maybe their expression or how they hold their body.
Just visualize them right there in front of you.
Now send them these thoughts of loving kindness.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
And if you like you can imagine touching this person in some way.
Send all these good feelings to them.
And when you're ready,
Let them go from your mind.
Now imagine another person.
Another person that it's easy for you to have nice feelings for.
Someone you care about.
And again,
Imagine them in front of you,
What they're wearing,
How their face looks.
The expression on their face and how they hold their body.
Now send them these thoughts of loving kindness.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
To this person in front of you.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
Again,
If it's comfortable for you,
You can imagine touching them in some way to send them these nice thoughts.
And then instead of letting them go from your mind,
Keep them there.
And bring back that first person as well.
So in front of you,
You have two people that you care about.
And who also care about you.
And after sending them your thoughts of loving kindness,
It's your turn to accept loving kindness from them.
So imagine these two people sending you these wishes.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
May you be happy.
May you feel loved.
May you trust your inner wisdom.
And may you remember you are enough.
Take a deeper breath in through your nose.
And as you breathe out,
Let those words land in your body.
Take your right hand,
Place it on top of your heart over your chest.
Place your left hand on top of your right hand.
Take another deep breath in through your nose.
And on your breath out,
You can let these people go from your mind.
And when you're ready,
You can blink your eyes back to open.
Thank you for practicing with me today.
