So as always,
Find your most comfortable seat.
And maybe inhaling the shoulders up.
Exhaling the shoulders back and down,
And then up.
Do that twice more,
Rolling the shoulders up,
Exhaling back and down,
Always an act of self-kindness.
Maybe just bringing the tips of your fingers to your jaw.
And just for 10 seconds,
Massage your jaw out.
Also a direct embodied act of self-kindness.
Just massaging out anything that needs release.
And the emotions behind that physical thing that needs release and putting it down,
Putting one hand inside the other and shift your awareness gently to the natural rhythm of your breath.
And just for a few more moments,
If your mind wanders.
Kindly and gently.
Bring your awareness back to the breath.
And from this awareness,
Go ahead and bring to mind your compassionate image.
Creating this image in your mind's eye in every sensory detail.
This could be a person who represents compassion to you.
Or a religious figure who represents compassion to you,
Or a part of nature.
That represents compassion to you.
Creating this compassionate image right in front of you and feel how it soothes you.
Imagine that this compassionate image is right in front of you.
And imagine it wishing you well.
Imagine it sending you compassion.
Feel that it is by your side and on your side.
And feel that in its presence.
You can be completely yourself.
There is no judgment.
Only total.
Acceptance.
This being sees the whole you.
Understands you unconditionally.
Doesn't want anything from you.
And wants everything for you.
Feel that it soothes you.
And gives you strength.
And wisdom.
Relax into its presence.
It is sending love and kindness.
Right from its heart to your heart,
If you would soothe you.
And now think about something that is challenging for you.
Maybe something this week that is a change you have little control over.
Or maybe a physical discomfort or a difficult emotion.
Think back to a challenge this week.
And see if you can respond to this with the same tenderness.
The same caring.
That your compassionate image has for you.
Silently repeat in your own mind.
May I be free from suffering.
Maybe putting your hand on your heart if it feels good.
Feel that heart beating again.
And wishing for yourself.
May I feel peace and joy.
May I be happy.
May I be healthy.
May I be safe.
And keep myself safe.
May I be well.
Offering yourself these self-blessings.
Offering yourself that generosity so you can flourish from within.
And now with that same feeling of warmth and tenderness,
You can keep your hands at your heart if it feels good,
As we're going to ask ourselves some questions.
You probably won't know the answers and that's okay.
Just stay with each question for a moment and let it unfold naturally.
Maybe just repeating the question in your mind.
Giving space for the question.
Asking yourself,
What do I truly aspire toward?
Feeling that heart of yours and asking yourself,
What do I truly aspire toward?
Right now.
At this stage of my life.
And asking yourself,
What do I value?
You can put the hands down if it feels more comfortable,
But asking yourself,
Staying connected to your heart.
What do I really value?
What am I looking for in my life?
And asking yourself also.
If anything were possible.
How would I love to develop or grow?
If anything were possible,
How would I love?
To develop and grow.
And what would I love to offer the world?
If anything were possible.
What would I love?
To contribute and offer the world.
What would really make me happy?
What would fulfill me.
What would gladden my heart?
Asking yourself that question.
What would gladden my heart?
Maybe there's a wish for genuine happiness.
For meaning.
For wholeness.
Or for inner peace.
Celebrating the wishes that lie at the very core of our being.
Knowing that happiness is a spiritual practice.
Walking the path of happiness.
Is a spiritual practice.
And we will.
End this practice with some self-compassion and some gratitude.
So once again,
Wishing for yourself,
May I be truly,
Deeply happy.
May I feel safe and protected.
May I find peace and joy.
In my own way,
In my own time,
May I find peace and joy.
And may I be in harmony with all that is within me.
May I be in harmony with the infinity that lies within me.
And around me.
May I harmonize with it all,
Resonate at peace with all that is around me and in me.
May I be truly,
Deeply happy.
And we'll end this practice with some gratitude.
Feeling gratitude for this heart that is so connected with other hearts.
Feeling gratitude for this heart that's ever more connected with itself.
And gratitude for your family and friends and loved ones.
And for the daily pleasures that brighten your day.
Gratitude also for the senses that let you experience the world.
For all the delicious things you've eaten and tasted and smelled.
Feeling grateful for music you like.
For warm hugs you've received.
And gratitude for the natural beauty of the land we live on.
And for all the beauty you see every day.
And let yourself also feel grateful.
For the moments to come.
Grateful for your path.
And for the adventures that lie ahead.
Let gratitude fill your heart like a warm glow of light.
And let's end this practice with some appreciation to yourself.
For having done this meditation.
Allowing yourself to take this feeling of gratitude and affection.
Into your night.
Into your day.
Into your week.
And into this lifetime.
And taking a deep breath in.
Taking a deep breath out through the mouth.
And opening your ears to the sound of the bell.
