Make yourself comfortable.
You can choose to sit with your hands resting in your lap or you can lie down,
Whichever feels right and most comfortable for you.
Close your eyes and take a few deep breaths.
Inhale and exhale slowly and consciously relax your muscles.
Relax your hands.
Relax your arms and your shoulders.
Soften your jaw.
Though your eyes are closed,
Feel them relax.
Take a full deep breath in right into your belly.
Hold it for a count here and exhale fully.
Take another cleansing full breath in and exhale all of the stale air.
Take another full breath in and exhale.
Notice where your body meets the ground.
Feel its stability.
Feel support beneath you.
Connect with the ground below and let it take your weight.
Imagine a glowing warming light bathing your root area where your body connects with the ground.
Breathe here.
This light is replenishing,
Restoring and nurturing.
This light is nourishing,
Renewing and healing.
With your focus still on this light,
See it slowly moving its way up your body.
Let your body be bathed in this light.
Feel this light expand and move its way to your belly,
To your core.
See it moving to your chest and to your heart,
To your throat,
Up to your face and to your head.
With this warming light bathing your body,
Take a full deep breath in and exhale.
This healing light is now bathing your entire body,
Renewing and restoring as it's moved its way all the way up to the top of your head.
You are preparing your body and mind for deep awareness of love and compassion.
Move your focus to choose the person you love.
Choose someone who you love easily and naturally rather than someone for whom you feel an emotional or complicated love.
Focus on the area around your heart.
You may wish to put your hand over your heart and once you are able to focus on your heart,
Imagine breathing in and out through your heart.
Take several deep full breaths and feel your heart breathing.
Turn your attention to feelings of gratitude and love.
Warm and tender feelings for the person that you chose.
Send loving kindness and compassion to yourself and imagine that that warm glow and love of compassion coming from your heart is moving throughout your body.
Send these feelings up and down your body.
Imagine friends and family as vividly as you can and send these loving feelings into their hearts.
Imagine the warm glow of love and compassion that comes from your heart moving into their hearts.
May you be happy.
May you be well.
May you be safe.
May you be peaceful.
Expand this circle by sending your loving kindness and compassion to your neighbours,
To acquaintances,
To strangers,
To animals and finally to people with whom you might have difficulty.
Imagine planet earth with all of its inhabitants and send loving kindness and compassion to all living beings.
May you be happy.
When you are ready,
Come back to yourself.
Come back and focus on the ebb and flow of your breath,
Back to your centre,
To your core.
In your own time,
Become aware of your body.
Become aware of any sounds around you,
Near and in the distance.
Become aware of the support beneath your body once again.
Notice how you feel.
Hold yourself here with loving kindness and recognise the beautiful,
Unique being that you are.
When you are ready,
Gently open your eyes.
Thank you for meditating with me and for taking time for yourself.
I hope you have a lovely rest of your day.
