And take a deep breath in.
Take a deep breath out through the mouth.
Relax any tension in the forehead.
Release everything around the eyes.
And the cheeks.
And the jaw.
Release the skin on the face.
Relax any tension in your neck and throat.
Feel that pleasure of releasing.
Soften the shoulders.
No need to carry any weight there.
Let your chest be light.
Relax the belly completely.
And feel the body resting easily.
Let the earth hold you.
Relaxing the back,
The upper back,
The mid back,
The lower back.
Relax the back of the hips.
Relax the left arm,
The left elbow,
The left wrist,
The left palm.
And relax the right arm,
The right elbow,
The right wrist,
The right palm.
Feeling the movement of the breath through your palms and fingers.
Feel the movement of the breath from the inside.
Staying with that soft expansion as you inhale.
And feel the deep inner strength as you exhale.
Stay with the breath for a moment.
When the mind wanders,
Bring it back to the breath.
Noticing where your mind is.
If the mind has wandered,
Bring it back to the breath with kindness.
And keep relaxing the body.
Relax the pelvis and the legs.
Relax the hips.
And now place a hand right to your heart,
Right to your chest.
Place a hand to the center of your chest or about where you think your heart is.
Feel that warmth.
And set the intention to be gentle with yourself.
Set the intention to approve of yourself and be kind to yourself.
Intention to see yourself and the world through the lens of genuine compassion.
Wish for yourself,
May I be healthy and at ease.
May my heart be filled with lightness.
May my mind be filled with clarity and calm.
Sending the wish,
May my thoughts,
My words,
My actions contribute to my happiness.
May my thoughts,
My words,
And my actions contribute to my health.
May I receive love and may I send love.
May I find peace,
Joy,
And well-being.
And may I treat each being with gratitude.
And now finish with some gratitude to yourself for having done this practice.
Thank the mind for engaging.
Thank your heart for its compassion,
Good intentions,
And connection.
Feel your feet on the floor.
Feel your seat in the chair.
And as you open your eyes gently,
Whatever you see,
Look at it with eyes of compassion,
With eyes of welcoming,
With eyes of gratitude and gentleness.
Bringing that inner quality into the space with you.
