Find your comfortable seat and we'll start with 3,
4,
7,
8 breaths.
Inhaling for 1,
2,
3,
4,
Hold,
2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5.
Again inhaling for 1,
2,
3,
4,
5,
6,
7.
Exhale out through the mouth for 2,
3,
4,
5,
6,
7,
8.
Soften into your body.
Relax the forehead,
Soften the eyebrows,
Release the jaw,
Release the cheeks.
Nothing to do,
Nothing to express right now.
Place your awareness on your breath for a few moments by placing all the richness of
Your awareness just on that place where the breath enters the nostrils.
Keep your awareness there.
Keep your awareness there for a few moments.
Keep your awareness on the breath.
Stay with the simplicity of the breath.
Now relax into this awareness of breath,
Flow with it,
Relax into it.
And find a softness in the chest.
Find a softness in the shoulders.
Release the back.
Release the sit bones.
Release the legs.
Feel fully aware of the body and let the body be soft and still and heavy.
And see if it's true for you that when the body and mind settle,
The heart opens.
When the body is still and relaxed and at peace,
The heart opens.
Wish for everyone in the universe.
Wish for each person you've ever encountered,
That they can feel love,
That they feel love
In their hearts,
That they give love and receive love,
That they have this compassion for themselves
And for others.
Wish for every heart in the world that wants a happy,
Healthy relationship.
May that person have happy and healthy relationships.
May each person on earth feel supported.
Wish for love between parents and children,
Between brothers and sisters,
Between friends,
Between lovers,
Between partners,
Between grandparents and their grandchildren.
Wish that love flows in all of these directions.
Wishing that every person feels loved and appreciated.
Letting this wish fill your heart.
Acknowledging that you share the world with so many people.
We are all so connected.
Their joys are your joys.
With your eyes closed,
Wish every person you've encountered so much happiness.
And wish for all the people you haven't encountered,
For them to wish them so much happiness.
Every single person.
See the heart of every woman filled with warmth and compassion.
See the heart of every man filled with warmth and compassion.
The heart of every younger person.
The heart of every older person.
Imagine each and every one feeling appreciated,
Feeling belonging,
Knowing there is someone
They can trust unconditionally,
That they are safe with.
Wish love and happiness for all the people meditating with you today,
For every person
In this meditation with you in this moment.
Wish them love and happiness.
And can you wish it for all beings,
For every being,
Across time,
Across space.
Connecting so many warm,
Happy hearts in this world with trust and belonging and safety.
Sending that wish out to every being.
And now having wished well for others,
Put a hand to your heart and set the most genuine
Intention of what you would like for relationships in your life.
I'll give you some time to do this.
Whether you want warmth or trust or authenticity or joy or love and respect,
Now you can set
That intention for yourself also.
Set that intention while we're all here together.
And now having said that intention,
Wish for yourself,
May I feel peace.
May I feel ease.
May I be on my own side.
May I feel connected,
Joyful.
May I see beauty in myself.
And may I see beauty in each day.
Put the hand back down and just tune into your breath again.
And now thank yourself for having done this practice.
And as you feel ready,
Opening your eyes.
