Ciao,
I invite you to find a comfortable position,
Whatever works for you is perfect.
There is no right or wrong,
No rush,
Take your time,
Create your nest,
This is your safe place,
Your safe space where you can feel supported,
Protected and comfortable.
When you feel ready,
Please close your eyes.
Let's take a long slow deep breath in together,
Long slow deep breath in and out and another one,
Long slow deep breath in and out and let it all go.
Now I invite you to bring your awareness to your normal breathing,
Without trying to force anything,
Manipulate anything,
Control anything.
Just follow your normal breathing,
Just embrace your normal breathing,
Just trust your normal breathing.
And now I invite you to visualize a person that you love,
Can be a friend,
A loved one,
A teacher,
A guide,
A mentor,
Maybe a pet.
Just like you,
This person wishes to be happy and have a good life.
Send all your love and warm wishes to the person.
And in your mind repeat your metta.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now think of a neutral person,
Someone you don't know very well.
Someone toward whom you don't have any particular feeling.
It could be a colleague or someone else that you see around but you don't know very well.
You and this person want to have a good life.
Like you,
This person wishes to experience joy and happiness.
Send your metta to this person.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
May you be happy,
May you be healthy,
May you be safe,
May you live with ease.
Now think of someone that you may not get along with.
Think hold a difficult person to your mind and be honest about what you feel.
Maybe some feelings of discomfort.
And in this space it's time for you to wish them well,
Repeating your metta.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
Now send metta to yourself.
May I be happy,
May I be safe,
May I be healthy,
May I live with ease.
May I be happy,
May I be safe,
May I be healthy,
May I live with ease.
And now expand your awareness and imagine the whole globe in front of you as a little ball.
Send warm wishes to all living beings on the globe who like you just want to be happy and wish you metta.
May all living beings be happy,
May all living beings be safe,
May all living beings be healthy and healthy.
May all living beings live with ease,
May all living beings be happy,
May all living beings be safe,
May all living beings be healthy,
May all living beings live with ease.
Now take a deep breath in and out.
And another one.
Deep breath in and out.
Whenever you feel ready,
Please open your eyes.
May you be happy,
May you be safe,
May you be healthy,
May you live with ease.
May you live with ease.
May all living beings be safe,
May all living beings be healthy,
May all living beings be healthy and healthy.
May all living beings be safe,
May all living beings be healthy and healthy.
May all living beings be safe,
May all living beings be healthy and healthy.
May all living beings be safe,
May all living beings be healthy and healthy.
May all living beings be safe,
May all living beings be healthy and healthy.
