So when you're ready just taking some time to get into a nice comfortable relaxed but dignified posture.
And then we'll take three full breaths so breathing in fully and exhaling with a sigh.
And another two breaths just like that.
And then when you're ready just taking a little bit of time to connect with the body.
So starting off at the feet.
Noticing whatever you notice,
Notice how they feel right now.
And slowly scanning up through the legs and hips.
And seeing if you can allow the legs and the feet to relax.
And scanning up through the torso,
The front and the back of the torso.
Noticing whatever you notice.
And then noticing the shoulders,
Notice how they rise and follow the breath.
And seeing if you can relax the shoulders with each out breath.
Arms relaxed and the hands are supported and heavy.
And just allowing the muscles in the back of the neck to relax and the head just to balance effortlessly.
And as you open and soften,
Just notice any sensations in the body,
Maybe tingling in the hands and feet as you begin to relax more deeply.
And then when you're ready,
Bring into mind a good friend.
So someone that you care about,
Someone who you enjoy spending time with,
And someone whose happiness is important to you.
And that can be a person or maybe even a pet.
So picturing them in your mind.
Maybe they're smiling at you,
Just taking a little time to take in their features.
Their kind eyes.
And noting what qualities you appreciate in your friend.
How they make you feel when you spend time with them.
How they make you feel when you spend time with them.
And noticing the effect that bringing this person to mind has to your emotions and your feelings.
And reminding yourself that just like you,
Your friend wants to be happy and at ease and peace.
And doesn't want to suffer,
But just like you can struggle sometimes.
And then offering support and kindness,
Warmth and compassion to your friend.
Wishing them well by by saying the following phrases in your mind.
So may you be well.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
And if you find your mind wanders,
Just gently,
Kindly bringing it back when you notice to wishing your friend well.
May you be well.
May you be happy.
May you be free from suffering.
May you live with ease.
And then when you're ready just allowing your good friend to slip gently into the background and bring into mind someone that you don't know particularly well.
So a neutral person,
Maybe a neighbour or someone that you see when you're out and about.
Someone that you'd offer a quick a quick hello to,
But not much more.
And once you have a sense of of this person,
Remembering that just like you,
This friend,
This person can feel happy and and unhappy.
And that their feelings are as real to them,
As vivid to them,
As important to their well-being as yours are to you.
And remembering that just like you,
This person,
This fellow human has good things and tough things going on in their lives and remembering that they're doing a difficult thing and just being human.
And knowing all this,
Recognizing that this person needs and deserves emotional support.
And now extending compassion and loving-kindness to this more neutral person.
So may you be well.
May you be happy.
May you be free from suffering.
May you live in peace.
May you be well.
May you be happy.
May you be free from suffering.
May you be free from suffering.
May you live in peace.
And then when you're ready just gently letting go of this neutral person.
And bringing to mind either someone who you find quite difficult,
Maybe someone that irritates you rather than someone that might trigger intense feelings.
Or alternatively bringing to mind someone that you know is going through a difficult time themselves.
And just notice how you feel with this person in your mind.
So noticing if thinking of this person brings any tension into the body and then if it's possible just breathing with these sensations.
And reflecting that this person also has good times and bad times and that they will have had difficulties in their lives which might have shaped how they are.
And you don't have to like this person or approve of how they behave but see if you can wish them well and hope they can suffer less.
Sometimes the people we find most difficult can be our greatest teachers.
So seeing if you can just allow any learnings to emerge.
And then extending compassion and loving-kindness to this person.
So may you be well.
May you be happy.
May you be free from suffering.
May you be free from suffering.
May you be free from suffering.
May you be free from suffering.
May you live in peace.
May you be well.
May you be happy.
May you be free from suffering.
May you live in peace.
And then gently letting go of this this person.
Bringing to mind yourself this time and if this is difficult for you which it is for a lot of people then maybe imagining yourself as a baby or a younger version of yourself.
And just noticing how you feel when you do this.
And now extending compassion and loving-kindness to yourself.
By saying may I be well.
May I be happy.
May I be free from suffering.
May I live in peace.
So may I be well.
May I be well.
May I be well.
May I be happy.
May I be happy.
May I be happy.
May I be happy.
May I be happy.
May I be free from suffering.
May I be free from suffering.
May I be free from suffering.
And may I live in peace.
May I live in peace.
May I live in peace.
Noticing how it feels to say these phrases to yourself and what reaction it has on the body.
And again seeing if it's possible just to breathe with these sensations.
And then when you're ready.
Noticing how it feels to sit.
Noticing how your feet feel on the floor.
How the breath feels in the body.
And then gently opening the eyes.
