Find a comfortable sitting position.
Try to relax your shoulders.
If you wish,
Close your eyes.
Otherwise please keep them half closed or look at the floor.
Take a deep breath in,
Hold it for a couple of seconds and then breathe out.
Allow any tension to leave your body.
Inhale again,
Hold it and then slowly exhale.
Can you feel your muscles getting more relaxed?
Let's breathe in one more time and then let the air out gradually.
Now I would like you to consider the things you love about yourself.
Perhaps it is your kindness or the ability to listen to people carefully.
What are your superpowers?
Being caring,
Patient or perhaps something else.
Take in a deep breath and send yourself some loving kindness.
How does it make you feel?
Say quietly to yourself,
May I be happy,
May I be healthy and safe.
Now I would like you to think of someone who sets your soul free.
It could be one of your parents,
A friend,
A teacher or maybe somebody else.
How does being around this person make you feel?
What do you like doing with this person?
Imagine this person standing in front of you.
Give them a warm smile.
Take a breath in and send them some loving kindness.
Quietly say,
May you be happy,
May you be healthy and safe.
Now consider someone you do not get along with very well or you had a disagreement with.
Can you find one positive thing about this person?
Remember everyone has some inner pain.
Everyone needs some sunshine in their lives.
Now let's imagine this person is standing in front of you.
Breathe in and send him or her some loving kindness.
Say quietly,
May you be happy,
May you be healthy and safe.
Now grow your awareness to your breath again.
Inhale 1,
2,
3,
Hold the breath and then slowly exhale.
Breathe in again and then let the air out gently.
Let's wake up the body gradually.
Move your fingers,
Your toes and open your eyes if you have them closed.
Continue your day carrying this loving kindness in your heart.
