Place your hands on your heart and take a moment to connect in with this place of compassion thrown from beautiful moments and people in your life.
When you're ready,
Place your arms down comfortably.
Visualize your heart as a shining star,
Sparkling,
Radiating warmth,
Light and love.
Let this nourishing light slowly radiate through your chest,
Up to your neck,
Relaxing all the muscles as it goes.
It travels the back of the head,
Back of the eyes feeling heavy in their sockets,
Crown of the head.
Its warmth spreads further down each of your arms,
Pouring into every finger.
Your warm shimmering light pours down each rib into your stomach,
Down into both legs,
Pooling at your feet,
Leaving you feeling completely at ease.
Repeat silently to yourself,
May I live with ease,
May I be happy,
May I love myself.
Now picture someone you love,
Perhaps they are smiling.
This might make you smile in return.
Hold them in your mind as your warm star light radiates to them,
Repeating to yourself,
May they live with ease,
May they be happy,
May they be loved.
Now while they remain sparkling in the light of your love,
Picture someone you're not so close to.
You may not know them very well at all,
A local shop owner or fellow dog walker.
Become aware of their desire for peace and happiness too and transcend the warmth of your heart to them,
Repeating,
May they live with ease,
May they be happy,
May they be loved.
Now take into your mind someone you find difficult or have slightly negative feelings towards.
Hold them in your mind while remaining a shining star where clouds of negative thought do not linger.
This person also has a desire for peace and happiness.
If you feel you can,
Send them your loving light,
Repeating,
May they live with ease,
May they be happy,
May they be loved.
If you're finding this too difficult,
Don't worry,
Just send the loving thoughts back to yourself.
If you're sorrowful,
You deserve it after all.
Now holding the image of your shimmering light,
Warming each person,
Extend this light further to every living being in the universe.
We are after all,
All made of stardust,
Infinitely connected through loving kindness.
May they live with ease,
May they be happy,
May they be loved.
Your compassion and love can touch all those you meet and transcend to those you do not.
May your kindness of soul carry you through this day,
Your heart starlight never fading.
And repeat once more,
May I live with ease,
May I be happy,
May I be loved.
Amen.
