Find a comfortable seated position where you can lay down in Shavasana.
Take three slow breaths in through your nose.
As you exhale,
Sigh out through your mouth.
Close your eyes or soften your gaze.
In your mind's eye,
Imagine you're sitting in a dark theater.
The only light in the theater is a spotlight pointed on the stage in front of the room.
You feel excited and filled with anticipation to see the show.
Now up on stage walks a person and that person is you.
You see yourself with a big smile on your face,
Excited to be there.
We're going to give ourselves well wishes.
So from your heart center and with full intention,
Full awareness,
You're going to send these well wishes to yourself on the stage.
May I be happy.
May I be healthy.
May I be safe.
May I live in peace.
And notice how it feels to send these well wishes out,
To send out this love.
And notice how it feels to receive these well wishes,
To receive all this love.
Any feelings of warmth,
Contentment,
Joy,
Bliss,
Any of those feelings.
Try to send them all throughout your body,
Down to your toes,
To your fingers,
To the top of your head.
Now up on stage walks another person.
This is somebody that you love.
From that when you hear their name or you think of them,
You instantly get a smile on your face.
They walk into the light and they see you in the crowd.
They give you a big smile.
They're happy to see you there.
And you smile back and you're happy to see them on stage.
And we're going to send out well wishes to this person.
So from your heart center and with full intention and full awareness,
You're going to send your well wishes to this person.
May you be happy.
May you be healthy.
May you be safe.
And may you live in peace.
Notice how happy they are to receive these well wishes.
Notice how good it feels to send these well wishes out.
Again any feelings of warmth,
Of love,
Send them out throughout your entire body.
Now another person comes up into the spotlight.
This person is a neutral person,
Somebody that maybe just saw at the grocery store or something that day,
Someone that doesn't elicit emotions.
But when they walk on stage,
They see you,
Give you a smile and a nod.
They're happy to see you there.
And you smile back because you're happy to see them there.
Now let's give this person the same well wishes we did before.
So from your heart center and with full intention and full awareness,
May you be happy.
May you be healthy.
May you be safe.
May you live in peace.
And again,
Notice how when you share these well wishes,
The person smiles,
Excited to hear these things.
And notice how you feel as you send these well wishes out.
Now up on stage,
Walks another person into the light.
This person is somebody that you may be having difficulties with.
Someone that maybe isn't your favorite person at this moment.
But when they walk on stage,
They have a big smile on their face.
They're excited and happy to be there.
And you see them,
You're excited to see them up on stage.
Happy that they're here.
And from your heart center,
We're going to send out those same well wishes to this person.
So with full intention and full awareness,
May you be happy.
May you be healthy.
May be safe.
And may you live in peace.
Notice how wonderful it feels to send these well wishes out to this person,
Even though they might not be your favorite now.
They still deserve love and to be safe and happy.
And notice how when you say these things to this person,
They have a big smile on their face and they're happy to see you.
They're happy to hear these well wishes.
Any feelings of love,
Contentment,
Any sensations you're feeling,
Again,
Try to send them down to the tips of your toes,
To your fingertips,
To the top of your head,
All the way around your body.
Now up on stage,
It looks like a group of people walking up into the light.
With so many people,
The crowd is taking over the stage.
All these people are happy.
They're all smiling,
Happy to be there.
And you see them up on stage having a good time,
It makes you feel happy.
Now imagine that this crowd of people represents all the human beings in the world.
And from your heart center,
And with full intention,
Full awareness,
We're going to give our well wishes to all humans,
Because all humans deserve love,
Kindness,
And compassion.
So from your heart center,
May all human beings be happy,
May all human beings be healthy,
May all human beings be safe,
And may all human beings live in peace.
And when you say your well wishes to this crowd,
Notice how they all smile.
Notice how excited they are to hear these well wishes,
How happy they are to receive them.
Now notice how sending these well wishes out feels within yourself.
Notice how happy it makes you feel to send this love out.
Just take the last few moments of this meditation to send out any feelings of love,
Contentment,
Of bliss or joy through all parts of your body.
Bathe in these wonderful healing feelings.
