Let's begin our practice by finding a comfortable position.
It could be seated in a chair or on the floor.
It could be lying down on the floor or even on your couch or your bed.
And starting here,
Begin by picturing yourself being relaxed,
Yet awake,
Caring for yourself and the world around you.
Allowing yourself a few breaths to let the body relax.
So breathing in and breathing out.
Noticing if there's any areas of tension or tightness.
And simply letting go with the out breath.
Breathing in and breathing out.
Allowing the body to settle and find some stillness right where you are.
Knowing that the body knows how to breathe all on its own.
There's nothing you have to do.
Just simply allow yourself to be.
Breathing in and breathing out.
Breathing in and breathing out.
Begin to picture yourself in your peaceful place.
Remembering that's a place that you can go to anytime in your mind and in your heart.
It could be a real place or an imaginary place.
It doesn't matter.
It's a place that you can go where you feel happy and safe.
Where everything you need is there.
So begin to picture yourself there right now.
Noticing if it's a place outside or inside.
Notice if there's light or maybe it's dark and cozy or maybe the sun is shining.
Just explore your peaceful place for a moment.
What does it feel like there?
Is there a cool breeze?
What do you hear?
Are there birds?
Is there music?
Or is it just silent and still?
And just picturing yourself here right now in this place where you feel safe and happy.
And now see if you can notice that you are another living being who cares to be treated with kindness and care.
And for a moment we're going to put ourselves in our own shoes.
See if we can empathize with ourselves and notice how am I feeling right now?
Breathing in and breathing out and with a sense of care and concern for yourself.
Offer yourself this friendly wish.
May I be happy and peaceful.
So silently saying that to yourself.
May I be happy and peaceful.
May I be healthy and strong.
May I be healthy and strong.
May I have everything that I need.
May I have everything that I need.
And see if you can bring someone else to mind.
Someone that makes you smile and laugh.
A person that you care a lot about.
Who cares about you too.
And picture them or their presence in your peaceful place with you.
And see for a moment if you could put yourself in their shoes.
Trying to empathize with them.
Maybe feeling what they might be feeling.
Knowing that they're another living person who cares to be happy and treated with kindness too.
And then send that same friendly wish to them.
May you be happy and peaceful.
May you be happy and peaceful.
May you be healthy and strong.
May you be healthy and strong.
May you have everything that you need.
May you have everything that you need.
Coming back to your breath.
Noticing the breath as it moves in.
And as it moves out.
Breathing in.
And breathing out.
Noticing how you feel now.
Whether empathizing or standing in someone else's shoes.
You can slowly start to wiggle your fingers and your toes.
And gently make your way back.
