Loving kindness practice.
This exercise can be done lying down or sitting.
If you are sitting,
Keep your spine straight,
Shoulders relaxed,
Chest open and chin slightly down.
You can keep your eyes open or closed as you prefer,
But if you want to keep them open,
Find a spot in front of you to focus on.
Let's start by bringing our attention to our body.
Notice your posture.
Notice the sensations in those points where the body is in contact with the surface supporting you.
Become aware of your breathing and take two slow,
Luxurious diaphragmatic breaths.
Inhale and notice how the belly expands and create space and exhale let go of any tension.
Continue breathing in a soft,
Easy way and each time you exhale let go of any tension.
With the following breath,
Bring your attention down to your feet.
Notice what is going on there.
If nothing is happening,
That's fine.
Simply stay with the sensations happening or not happening there.
With the following inhalation,
Bring your attention to your calves,
Knees and thighs.
Allow yourself to become curious.
What is happening there?
Are you feeling tense or relaxed?
If thoughts,
Ideas,
Judgments,
Opinions come to your mind,
Notice them and gently bring your attention back to the exercise.
With the following breath,
Bring your attention to your pelvis,
Glutes and lower back.
Expand your awareness to your mid-back and upper back.
How different they feel.
Connect and observe.
Back,
Pelvis,
Glutes dissolve and with the following breath,
Pay attention to your belly.
Open your awareness to your chest.
Come up to the shoulders,
Arms.
And hands.
Notice the sensations.
And if there is tension,
Allow it to dissolve with every exhalation.
With the following breath,
Bring your attention to your neck.
And your head.
If there is tension there,
Feel free to move your neck and your head gently,
Slowly.
Do whatever it feels good for you.
Breathing in,
Notice your face.
What expression you have right now.
Are you trying too hard or are you relaxed?
Whatever it is,
Just let go of any tension.
Take one deep,
Slow,
Relaxing breath and do a quick scan of the whole body.
And then continue breathing in an easy,
Soft way.
Stay with your breath.
Follow it in your mind's eye.
Notice it going through your nose,
Your throat,
Your chest and reaching your belly.
There is a small pause before exhaling.
Pay attention to it.
Notice also the movement of the body when you exhale.
It relaxes,
It softens.
Allow yourself to be in sync with this movement and with these qualities.
Inhale,
Open.
Exhale,
Relax and let go.
Feel free to repeat this to yourself silently.
Being fully aware of our body and being fully connected with our inner being,
Let's offer ourselves some loving kindness phrases.
I will give you some examples but feel free to select the phrases that better resonate with you.
Allow these phrases to be meaningful.
Really imagine that you are experiencing this phrase that you are offering to yourself.
Be honest and be open to receive.
Why not?
We always give to others.
Now we can also give ourselves.
Take one deep breath.
May I be well.
May I be well.
May I be well.
How does it feel when you are well?
Inhale.
May I be well.
Imagine it.
On it.
Inhale.
May I be well.
Inhale.
Take one deep breath.
May I be happy.
May I be happy.
Bring to your mind,
To your heart and your body those qualities that you have when feeling happy.
Take one deep breath.
May I be peaceful.
May I be peaceful.
During the following minute or two,
Wish yourself those qualities that you would like to have in your life right now.
But make them powerful,
Really imagine them,
Give them emotion,
Give them presence,
Really feel them in your body.
Thank you.
Thank you.
Take one deep,
Luxurious,
Relaxing breath.
And with the exhalation,
Let go of the exercise and notice your body.
Notice the space around you.
And whenever you feel ready,
Open your eyes.
Thank you.
