Find your straight spine and we'll inhale for a count of four.
Inhaling for one,
Two,
Three,
Four.
Hold two,
Three,
Four,
Five,
Six,
Seven.
Exhale out like through a straw for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Second time 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,
Eight.
Last breath in this way 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,
Eight.
And begin by connecting to your breath.
Transitioning from the complexity of the mind to the simplicity of the breath by feeling the sensation of the breath in the nose or in the throat or in the chest.
Or in the belly.
And now imagine you can send the breath right into the heart and breathe out right from the heart.
Imagine as if you had lungs or nostrils right at the heart.
They go right into the heart,
Right out of the heart.
We open up this area,
We feel into this area.
And from this open heart,
Imagine in your mind's eye,
First,
Everyone in this room.
Can you wish with your full heart that everyone in this room right now be happy,
Truly deeply happy with joy every day?
And healthy and strong and safe with deep inner safety,
Outer safety.
Sending that wish to everyone on your left,
On your right,
Behind you,
In front of you,
In this room.
Find the joy in this wish.
And can you expand this wish to everyone at Menlo,
Everyone on this property now.
Some are eating,
Some are walking,
Some are sleeping,
Some are meditating,
Some are shoveling snow.
Every single person at Menlo right now,
May they be happy with love in their hearts,
With happy relationships,
Inner peace,
Safety.
And how does it feel to share this wish from the bottom of your heart?
If we wish it for others,
We're also wishing it for ourselves.
And now expand this wish to everyone you've ever encountered in your life.
Think about this village of people you've spoken to,
Are related to,
Have met.
May every person you know feel loved and appreciated.
Be happy and at peace.
May every person you know find safety.
May every person you know have ease to everything they do and love in their hearts,
Beauty around them.
A heart filled with joy.
Giving that gift of that wish towards everyone you've ever met.
And now acknowledge that the people you don't know personally,
We are still all connected.
There are even more people you don't know,
But their joys are still your joys.
More suffering for them is still more suffering for anyone else on this earth.
So now imagine all the people you haven't encountered.
Every woman,
Every man,
Every child.
See the heart of every person you don't know fill with warmth and compassion.
Send the wish,
May their heart sing with joy,
With love.
May it resonate with settledness.
Imagine each and every person feeling loved and appreciated.
Feeling belonging.
Knowing their strength.
Opening up your heart to everyone in the universe.
Seeing every heart with trust and belonging and safety and love.
And now wish that for every being in the universe,
Not only in this present moment,
But across time.
All beings in the past,
All beings in the future.
Because we are all timeless.
And now take a deep breath in.
Take a deep breath out.
And feel the peace,
The resource you have created.
If you can wish happiness toward every being on this earth,
You can wish it towards yourself too.
Ending with the wish,
May I be happy.
May I be healthy.
May I be safe so that I get to experience and share it with others.
And now transition into this space.
And as you hear the sound of the bell and gently open your eyes,
Share a loving,
Warm,
Appreciative gaze with just a couple people around you.
Sharing that compassion.
Meeting them with a smile.
Thinking,
May you be happy.
I wish you happiness.
I wish you joy.
I wish you love.
