Notice and nurture what is good.
Sit comfortably,
Straight up,
Relaxed and attentive.
Feel your body from head to toe.
Notice if there are any tensions that you can let go of.
Let your posture be as pleasant as possible.
Notice how the body is breathing by itself.
Feel every inhale and exhale.
Discover all the details there.
Feel the movements of the breathing body.
Feel the freshness of each inhale and the relaxation of each exhale.
Let your body be as pleasant as possible.
Let your body be as pleasant as possible.
Now consciously focus on the pleasant sensations that are present in each moment.
The unpleasant may also be there but in the background.
Breathing is a constant source of pleasant sensations.
Feel the freshness of each inhale and the relaxation of each exhale.
Over and over.
Let your body be as pleasant as possible.
Note that gravity keeps you where you are.
Feel the weight of your body.
Feel how easy it is to just sit here.
You can be content that you take this time for yourself.
Just some time to do nothing else.
Maybe you can feel the beating of your heart or you can hear interesting sounds around you.
If your eyes are open,
See if you can find the beauty of the light and colors in your surroundings.
Be aware of your appreciation for what is uniquely enjoyable in every moment.
Discover what pleasant sensations can you find in every instant.
What feels soft,
Warm,
Cool,
Easy,
Nice.
What can you find around you and in yourself that you experience as good?
Stay aware of your appreciation for those experiences.
Enjoy the stillness and simplicity of this moment.
Now,
Think of some people that are dear to you.
Pick three or four people.
See them in front of you in a certain order.
For example,
From young to old.
Include yourself as well.
Feel the breath while you visualize this small group before you.
It does not matter whether your visual thoughts are detailed or vague.
Especially feel your affection for this group of people.
Now,
One by one,
Bring these people to the foreground of your attention.
As you inhale,
See the first person before you and mentally call them by their name.
As you exhale,
Continue to see the same person and express an intention in your thoughts,
Such as I appreciate you and I listen carefully to you.
With the next inhale,
Picture the second person and call them by their name.
As you exhale,
Express the same intention.
I appreciate you and I listen carefully to you.
And then the third person,
And so on.
Let everyone in the group take their turn like this and include yourself.
As you inhale,
Picture the next face and call their name.
As you exhale,
Repeat your intention towards this person.
And do this for yourself as well.
When you are done,
Start again with the first person and repeat this cycle a few times.
OK,
Do this now.
For the rest of the day,
You can pay extra attention to the pleasant experiences in every moment.
You can also express your appreciation for the people in your life,
Mentally or out loud.
I wish you all the best.
