Please find a comfortable place to sit with your back straight,
Relax yet alert,
Like tree reaching for the sun.
Let your eyes close if it's comfortable for you or leave them open with soft gaze if that's more comfortable at this moment.
Take a moment to check in and notice how your body feels right now.
Take a few deep breaths in and breathe out thoroughly.
Relax your body,
Clear your mind and whenever your mind wanders take you to the past or planning for the future.
Simply notice it and bring your attention back to your breath and to the anchor point of your body where you feel the breath the most.
It might be your belly or your chest or your nostril.
Breathing in and breathing out.
Let your body breathe itself.
Nice and easy breath.
Now I would like you to put your hand on your chest and your heart center and bring your attention there.
Feel the sensations in your heart.
Say these phrases silently after me.
May I be healthy and strong.
May I be joyful.
May I be at ease.
May I love myself just as I am.
May I hold myself in compassion.
May I be well.
May my mind and body be imbalanced and centered.
Breathing in and breathing out.
Simply stay with the feelings or eyes here for you for a few more breaths.
And bring your attention gently back to your breathing.
Back to this moment.
Notice how you feel at this moment.
Notice how your mind and body feel.
Now we are going to send these well wishes to the people we know,
Love and care and wish them to be happy and healthy.
Say these phrases after me silently to your mind.
I wish for you to be healthy and strong.
I wish for you to be well.
I wish for you to be peaceful.
I wish for you to be safe.
And simply stay with the feelings or eyes here for you.
And reflect on the feelings in your heart.
For a moment.
For a few more breaths.
Notice what arise for you.
Then drop the picture of those people in the back of your mind and bring your attention back to this moment.
Come back to your breath.
Come back to your body.
Notice the touch point of your body sitting on a chair or a cushion.
Notice the weight of your hands on your lap.
Check for any sensations.
Notice your feet on the floor.
Check for any sensations or feelings there,
Any temperature,
Numbness,
Tingling or anything,
Any other sensations you are experiencing at this moment.
Notice your body sitting and gently bring your attention back to the room you are in.
And whenever you are ready,
Gently open your eyes.
Go on with your daily activities.
Thank you.
