Find your comfortable seat and let's take some four,
Seven,
Eight breaths.
Inhaling for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Five,
Six,
Seven.
And again,
Inhaling for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhaling out through the mouth for two,
Three,
Four,
Five,
Six,
Seven.
And last time,
Inhaling as fully as you can for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Five,
Six,
Seven.
And now let your eyes stay closed.
And find your breath.
Notice the breath as it comes into the nose and comes out of the nose.
No need to change the breath or make the breath longer now.
Just let your breath flow as it is.
Feeling the breath in your nose for the next minute.
And when the mind wanders,
Gently feeling the breath again.
Rejoining the breath if your mind has wandered.
And stay with the breath for one more moment.
And now imagine your father.
Imagine your father.
See him as strong.
There is always strength there.
See him as human.
You don't know how many challenges he needed to overcome.
You don't know all that went on in his heart.
You don't know the secret history of his life,
His difficulties,
His dreams,
His emotions.
You do know that your father is your doorway to this life that you are living.
And to all the talents and skills of your ancestors.
And now what would it be like to see your father with gratitude and reverence?
Imagine looking at him with affection.
How you would have looked at him when you were just a week old.
Imagine him with total acceptance of the person in front of you inside and out.
Put a hand on your heart and say,
I ask for your forgiveness for everything.
I forgive you for everything.
I am grateful to you for everything.
Say to your father,
Thanks to you I was born.
That is a bigger gift than I can repay you for.
I am eternally grateful for this body,
This life.
And as a sign of my gratitude,
I will live my life to the fullest.
And I will offer you respect.
You can be as you are.
I accept you as you are.
There is space in my heart for you as you are.
I see the divine in you and in all beings.
Sending the wish to your father,
May you be happy and at ease.
May you be safe and joyful.
May you be peaceful inside and out.
As you feel the palm on your chest,
As you feel your body,
Know that the part of you that's your mother will always be in you.
Send self-compassion there to the part of you that is from your mother.
And know that the part of you that's your father will always be in you.
And send self-compassion there.
And now take a deep breath in.
Take a deep breath out through the mouth.
And thank yourself for doing this practice.
For your energy,
Your flourishing,
Your happiness,
Your well-being,
And to be a harmonious part of the universe,
We do this practice.
Taking a deep breath in again.
And take a deep breath out.
