Begin by finding your comfortable seat.
Feel the dignity of your spine.
Make sure you're warm.
And let's just exhale.
Exhale the day.
Exhale fully.
Exhaling so that you can inhale.
We'll take one,
Four,
Seven,
Eight breath.
So inhaling for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Seven.
Exhale out through the mouth for two,
Three,
Four,
Six.
Feel how nice it is to close your eyes and tune into yourself.
Feel the breath in your body as deeply as you can.
By tuning into your own breath,
You're tuning into your own rhythm,
Your emotions,
Your desires.
And as you feel your breath,
You're connecting to every creature who is breathing.
And feel your forehead release.
Feel release all around your eyebrows and between your eyes.
Find softness in your cheeks,
In your jaw.
Find softness in your neck and throat.
Imagine the chest fully relaxing.
Feel the breath in your throat.
Feel the breath in your chest.
Feel the rising and falling of your belly.
Let the belly soften so the breath can flow easily.
Become interested in your breath for a few moments.
Interested in your breath,
In the sensation,
This field of awareness that is your body is experiencing.
Feeling the breath with interest.
Stay with the breath for a few moments.
And now place your hands on your heart,
Both hands.
Feel your heartbeat.
Notice if there's tightness.
Notice what is there in the heart space.
And with your hand on your heart,
Wish for yourself.
May I take care of this heart.
All this heart has ever wanted was to be happy and to be true to itself.
May all my intentions come from this place.
May I take excellent care of my heart and all that I wish for and all that I do.
May it come from this heart.
Warming the heart,
Honoring the heart.
And now release the hands back into your lap.
And with your eyes still closed,
Imagine yourself safe.
Imagine that you are completely safe.
And imagine yourself at ease and at peace with all that is within you.
What does that version of yourself feel like and look like?
Imagine yourself that even if you have challenges,
You know that you can handle them,
That it's manageable.
Every challenge.
And you feel love in your heart.
You feel connected to yourself and deeply connected to others too.
Can you create in your mind that version of yourself?
Happy,
At ease,
At peace,
In harmony.
And now ask yourself,
What else is happening in my life as I feel this?
What is around me?
What else is taking place?
What are you doing with your time?
What are you doing with your time?
Where do you live?
Who is around this most peaceful version of yourself?
The version of yourself that is happy,
At peace,
Connected.
Leaving space for the question,
Even if you don't have all the answers.
Honoring the question.
Keep that intention,
That image of you in your mind.
Fulfilled,
Connected,
Surrounded by loved ones.
And just sit with that for a few moments.
And now together,
Let's end with the wish.
May every living creature benefit from my happiness and freedom.
And may every living creature be happy and free.
And may we have opportunities to set intentions for our own happiness that are true intentions.
And with that,
Contribute to the freedom and happiness with our hands and our voice and our minds and our hearts of all those around us every day.
And thank yourself for doing this meditation practice.
Thanking yourself.
Take another four,
Seven,
Eight breath.
Inhaling for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Seven.
Exhaling out through the mouth for two,
Three,
Five,
Six,
Seven,
Eight.
