Kindness of heart.
Taking your seat now with a sense of wakefulness and dignity.
If you're sitting in a chair,
Place your feet uncrossed,
Firmly on the floor.
Spine and back,
Reaching towards the sky,
Yet relaxed and comfortable.
Hands placed in your lap in a comfortable posture.
And bring awareness to the sense of the body breathing.
Notice the breath as it flows in and flows out of the body.
Where do you feel the breath most vividly?
Notice the belly gently expanding on the inhale,
Gently receding on the exhale.
Taking a few deep breaths,
Filling your lungs fully and deeply with air,
And exhaling slowly.
Return to normal breathing,
Just aware of the breath coming and going.
A gentle sensation of body breathing.
The belly rising and falling like gentle ocean waves,
Moving towards the shore,
Back out again.
Breath coming and going.
Being present with this breath just as it is in this moment.
Not striving,
Not judging,
Just allowing things to be as they are,
Right now,
Right here.
I invite you now to bring your awareness to your heart,
Noticing how it feels.
Is the chest soft and open?
Tense or closed?
Or someone in between?
Let go of judging and just sense how it feels in this very moment.
Imagining the heart as a flower that is opening to receive the sunlight,
Slowly blooming into its full self.
Feeling the warmth of the sunlight that encourages this blooming.
Sun and flower are one.
You are one.
Feeling this warmth fill your heart,
Nurture your heart,
Filling it with the healing warmth of the sunlight.
As the flower reveals its beauty and fragrance to you,
Your heart softens and reveals your beauty and uniqueness to yourself and to the world.
Notice what is here in your heart.
Create feelings of peacefulness and love to be present within.
Allow your entire being to be present and awake to these sensations.
Allow your full being to receive and open to the sunlight.
Inviting the heart to receive the mind in a new tenderness.
Each breath deepening the nurturing warmth of receiving this light.
Notice this act of care,
This act of generosity to oneself.
In which part of the body do you feel this?
Take this time to discover how you can allow these qualities to be part of you even more powerfully than they do now.
Each exhalation deepening in peace,
Expanding in spaciousness of being.
Allowing the healing in with each breath.
Allowing the healing into your heart.
Thank you for the next several breaths,
This opening to love and care.
Relating to yourself with great tenderness as you send well-being into your mind and heart.
This is an act of generosity.
Feel into your heart to perceive what is helpful in this moment.
Take this time to offer this now to yourself.
Sensing into the heart,
Inviting sensations of peacefulness,
Love and care to be held here.
Exhaling on the good within.
Invite the sense of love and care to be present within yourself.
And now offer it to the world as a blessing.
