Take your seat and find yourself in a position that's comfortable,
Whatever that looks like for you today.
Feel your sit bones connected to your chair and your feet flat on the floor.
And just feel this groundedness to the earth.
Let the weight of gravity just wash over you,
Taking any stress and tension and releasing it through your feet into the ground.
And just feel that experience.
Now place your focus on your breath.
We breathe in and out as we sleep.
It's nothing we ever have to think about,
So don't try to control it.
Just breathe in through your nose and out through your nose.
And thoughts may come into your mind.
If they do,
Let them pass and return your attention back to your breath.
As you breathe,
Your chest and ribs expand,
And as you breathe out,
They contract.
Just experience this breath and this breath.
And find yourself landing right into your center.
Today we'll practice generating loving kindness as an energy to yourself as well as for others.
So drawing your attention to the center of your chest,
Which is your heart space.
Just breathe into and out of that area surrounding your heart.
It may feel warm,
And that's okay.
And if it doesn't,
That's okay too.
Just continue breathing in,
Creating loving kindness energy within the heart space.
And if you have any thoughts or hear sounds,
That's okay.
Just let them go and return back to the breath.
Now I want you to picture yourself sitting in a chair across from you.
It could be you as you are now,
Or it could be you as a child,
Maybe around five or six years old.
A part of you that is needing love or just easier to love.
And just look at that person that sits across from you.
And from your heart,
Repeating silently in your mind,
Send yourself these wishes of loving kindness.
May I be happy and healthy.
May I be safe from all harm.
May I live my life with ease and inner peace.
And just let that permeate throughout your body,
Sending it to you that is sitting across from you.
May I be happy and healthy.
May I be safe from all harm.
May I live my life with ease and inner peace.
Now taking a deep breath in and letting it out.
I want you to thank yourself that's sitting across from you and let them go.
Now I want you to think of someone who's easy to love.
The first person that comes to mind.
It could be a good friend or a family member.
It could be someone who's no longer with us or even a pet.
When you have that person in your mind's eye,
Put them in the chair across from you.
From your heart to theirs,
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
And taking a deep breath in and releasing it and thank that person and let them go.
Now I want you to think of someone that comes to mind that's neutral.
Someone that you don't have any strong feelings towards.
It could be someone you don't know,
That you see passing every day.
Maybe it's the mailman or a neighbor or the clerk at the grocery store.
And when you have their picture in your mind's eye,
Place them in the chair across from you.
And looking at that person,
Send them well wishes from your heart to theirs.
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
Generating loving kindness from you to them.
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
And taking a deep breath in and letting it go and thanking that person and letting them go.
And now I want you to think of a person who's a bit of a challenge for you.
One is difficult,
But on a scale of one to ten,
Let's not choose a ten.
Once you have the person in your mind's eye,
Place them in the chair across from you.
And if it becomes difficult to generate loving kindness to them,
Generate it towards yourself again.
Send from your heart to theirs.
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
May you be happy and healthy.
May you be safe from all harm.
May you live your life with ease and inner peace.
And taking a deep breath in and out and thanking that person and letting them go.
Now I want you to think of your community.
And that could be your friends,
Your coworkers,
The people that live around you.
And put them in the neighborhood,
In the room with you.
And you're a part of that community too.
So from your heart to theirs,
Wishing them loving kindness.
May we all be happy and healthy.
May we all be safe from all harm.
May we all live lives with ease and inner peace.
May we all be happy and healthy.
May we all be safe from all harm.
May we all live lives with ease and inner peace.
And taking a big breath in and letting them go too.
And just continue your breathing through the heart center.
Breathing in and breathing out.
Allowing this energy that you've created,
This energy of loving kindness,
Just to be within you.
Now I want you to start to feel your body,
The sit bones that are connected to your chair,
Your feet on the ground.
Feel yourself in the space that you take your seat in now.
And gently wiggle your fingers and toes.
And whenever you're ready,
Slowly begin to open your eyes and then come back into your body.
