Let's take those four,
Seven,
Eight breaths.
So inhaling for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
And exhaling through your mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And we'll do that two more times,
Two more deep breaths.
Inhaling for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
And exhaling through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
One last time,
Inhaling for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Five,
Six,
Seven,
And exhale through the mouth for two,
Three,
Four,
Five,
Six,
Seven,
Eight.
So now find your most comfortable seat.
Make sure you're leaning back against something.
Let your back feel supported.
And as much as you can sitting as an act of self-friendliness.
Oftentimes the affection,
The sweetness,
The loving kindness,
It's there in the heart,
Which is why we're so grateful for the love and kindness,
It's there in the heart.
We just need to release first.
You already have a loving heart.
Sometimes you just need to relax a little bit and this loving heart fully comes forward.
So we'll try that.
So as you close your eyes,
Turning your gaze inward,
Feeling into the stillness of the body,
Let your forehead relax,
Soften your eyebrows,
Space between your eyebrows,
Imagine releasing your jaw,
Relax the cheeks,
Nothing to do,
Nothing to express right now,
Letting the face be soft.
Imagine relaxing the skin on the face,
Meeting your entire face with kindness and friendliness.
Release the throat,
Release the neck.
For a moment,
Feel the breath in the throat,
Just noticing the breath passing through like a dear friend passing through.
Release your shoulders,
Your left shoulder and your right shoulder.
No need to carry any weight there.
Relax your collarbones,
Bathing your body in this attention.
Relax the chest and notice the chest move with the breath.
Just tune into this gentle movement up and down,
Noticing this breath more fully with every moment.
This gentle movement,
Release both arms,
Relax both hands,
Feel all the sensations right at your fingertips and release the rib cage,
The sweetness of relaxation.
Soften the belly and can you feel the breath move through the belly?
Release the hips,
Relax the left leg and the right leg.
Feel the feet,
Let the feet relax.
And for a moment,
Just feel your whole body inside and out.
And can you bathe your whole body in the warmth,
In the sweetness of your awareness?
And from this place now that's embodied,
That's grounded,
Let's send out some loving kindness.
See if it's true for you that when the body and mind settle,
The heart opens up.
Sending the wish,
May all beings all over the world be safe and protected.
Half the world is asleep now.
May all those who are now sleeping be safe and protected.
May all the beings who are now awake,
May they be safe and protected,
Free from harm.
And for a moment,
Imagining all the beings who are meditating right now.
May all the people meditating right now be safe and protected.
And sending the wish,
May all beings everywhere be happy and free.
May all life be well.
And resting in this idea that you just sent wishes to the entire world and thank yourself for allowing yourself to access this relaxation,
This release.
And for having done this practice today.
