So just taking some time to get comfortable and settle into a posture that works for you.
And just start by taking some deep breaths seeing if you can notice the air entering through your nose,
Down your windpipe,
Down into your chest and down into your stomach as you take these deeper breaths allowing the breath to get deeper and deeper into your body.
And if it helps you can just gently place your hand on your stomach and notice the stomach moving as you take these deeper breaths.
And as you breathe here in this moment letting go of anything that has happened up to this point bringing you fully in the present moment and letting go of anything,
Any thoughts,
Worries,
Plans for the future.
Just allow yourself to be fully present in this experience.
And when you are ready I would like you to bring your attention to your heart.
With each breath that you take just start to notice the love and kindness within your heart.
And remember not to judge this experience.
Whatever happens here is right for you in this moment so just notice it and if any thoughts pop in just simply notice them without judging them and bringing your attention back to this feeling of love and kindness in your heart.
And just allowing this feeling to grow stronger and perhaps you can notice a light or a color in your heart center as you allow this feeling to grow and become stronger.
And in a moment we are going to imagine some different people that we are going to send this love and kindness to and I would encourage you to have an open mind and not judge this experience.
Whatever comes up for you meet it with kindness,
Meet it with non-judgment.
So firstly I would like you to bring to mind someone that you find it easy to send this love and kindness to and just imagine them standing in front of you and send that love kindness that light from your heart to theirs.
And just let this experience be whatever it is just continue to send that love and kindness from your heart to theirs and you may wish to say these words out loud or to them in your mind.
May you be happy,
May you be well,
May you be at peace.
May you be happy,
May you be well,
May you be at peace.
And then just let them fade away into the background for now and I would like you to bring to mind somebody neutral.
This could be somebody that works in a shop,
Somebody that you see day to day that you have no attachment to,
Just somebody completely neutral and I would like you to imagine that they are standing there in front of you and just start to send this love and kindness from your heart to theirs.
As you say these words to them out loud or in your head,
May you be happy,
May you be well,
May you be at peace,
May you be happy,
May you be well,
May you be at peace.
Noticing that light going from your heart to theirs and then just letting them fade into the background and if any point your mind wanders off or you are distracted just gently bringing your attention back to this feeling in your heart.
And now I would like you to bring to mind someone that you find it difficult to send this love and kindness to and just imagine them standing in front of you giving yourself all the love and kindness that you need to do this activity.
And as difficult as it might be just start to send this love and kindness from your heart to theirs and as you do this you notice that that light that shines in your heart center it continues to shine brightly it continues to shine brightly no matter how much of this you send out it doesn't take anything away from you.
So sending this love and kindness to this person as you say the words to them may you be happy,
May you be healthy,
May you be at peace,
May you be happy,
May you be healthy,
May you be at peace.
And then just letting them fade into the background as you bring someone very important to mind and that person is you.
And just imagine that in your heart center there is a little door and that door opens and you just start to send this light,
This love,
This kindness into your heart center.
You are just as deserving of this love and kindness.
So sending this to you and not judging this experience letting that love and kindness go through that door in your heart and fill your entire body with this light with this love and let it grow stronger and stronger.
And if it feels right for you in this moment you can start to notice this light within your body and expanding out of your body into your aura,
Out into the room that you're in,
To the whole building,
To the town or city,
Country,
Continent,
To the whole world.
Just let this light grow bigger and bigger as you realize that these people you've been sending loving kindness to today they are also in this space,
In this light that you have sent out to the world and sending this love out even further if it feels right to do so out into the universe growing bigger and bigger until you can go no further and then just bringing this light back in again just placing it within your heart center and this feeling this light this energy is there when you need it you can just tap into that feeling in your heart space but for now just gently bringing your attention back to the room and opening your eyes when you're ready to do so.
