Please find a comfortable position.
You can be sitting up straight with your eyes gaze downward at the floor,
Or you can be lying down on your back.
Find a spot where you can get nice and cozy and relaxed.
So if your legs are crossed,
Please uncross them and please close your eyes to cut down on any distractions.
We're going to start with doing a body scan.
So imagine that there's a huge bright ball of sun shining down on you.
As it warms up your body,
It allows you to become nice and relaxed and still.
Bringing your awareness to your face and the muscles around your eyes,
Allowing those to relax.
The muscles around your jaw,
Your neck,
Your shoulders.
Notice if you're carrying any tension and slowly allow those little spots to release and let go.
Bring your awareness down into your arms and your hands.
See if you can squeeze your hands really,
Really tight and then let them go.
So that they become fully relaxed.
Bringing your awareness around the muscles of your heart,
Allowing your heart to fill up your whole body with love.
Just by noticing.
Bringing your awareness to your belly,
Allowing all your worries to disappear.
Breathing in,
Filling up your body with this light.
Breathing out,
Allowing your body to relax and become heavy,
Like you're sinking into sand.
Bringing your awareness down into your legs,
All the way down to the tips of your toes.
And then with the magnifying glass of your awareness,
Scan your body to see if there's any places you may have forgotten.
Consciously allow yourself to release and let go and relax in those areas.
Now we're going to take a little trip in our imagination to our peaceful place.
Can be a real place or an imaginary place.
Can be a place where we go all the time or a place that we've never been before.
This is a place where we feel safe.
A place where we feel still and relaxed and happy.
A place where we feel still and relaxed and happy.
So in your peaceful place,
Look around and see who's in the peaceful place with you.
Maybe it's your friends,
Maybe it's your family.
Maybe it's a special pet or an animal that you've always wanted to meet.
What sort of sounds would you hear in your peaceful place?
Maybe hear music or birds singing or a river flowing or snow falling.
What sort of colors would you hear?
Is it really,
Really bright and sparkly?
Or is it dark and cozy and quiet?
Maybe your peaceful place is a spot where you are all alone.
Whatever your peaceful place is,
It's a spot inside of you where you can always go no matter where you are,
No matter what's going on.
You can just take a moment to travel in your imagination to this place where you feel relaxed.
All your worries disappear.
So imagine now in your peaceful place that you're walking over to a still body of water where you can see your reflection when you stare into it.
Perfectly your own eyes are staring right back at you.
And as you see yourself,
You're going to send yourself a friendly wish.
Silently repeat after me.
May I be happy.
May I spread kindness wherever I go.
May I be peaceful and safe.
May I be healthy and strong.
And may I have all that I need.
Allowing your reflection to slowly disappear into the water.
And then bring to mind somebody who you really care about.
Somebody who you really love and respect.
Now you're looking into their eyes.
We're going to send this person a friendly wish.
Silently repeat after me.
May you be happy.
May you be peaceful and safe.
May you be healthy and strong.
May you have all that you need.
And then we're going to picture the whole world with everyone and everything in it.
We're going to send a friendly wish out into the world like we have a handful of glitter and we're blowing it off the palm of our hand and it's sticking onto everything and making everything shinier.
So may the whole world be happy.
May the whole world be peaceful and safe.
May the whole world be healthy and strong.
And may the whole world and everything in it have all that it needs.
Taking a minute to soak in your peaceful place.
Filling up yourself with love,
Stillness.
And imagine yourself going through the rest of your day relaxed,
Awake,
And caring for the world around you.
What would that look like?
How would that feel if you were relaxed,
Awake,
And caring for the world around you?
Slowly blink open your eyes.
Wiggling your fingers and toes.
Quietly and consciously please come back to wherever you may be and have a great rest of your day.
