Let us begin by inviting the body to settle into a comfortable position.
With the eyes closed or gently open,
Whatever feels right to you.
And arriving in this present moment,
In this place.
Welcoming the sounds,
The temperature of the room.
The feeling of your body settling into a state of rest.
Now becoming aware of the sensations in the fingertips.
Perhaps you can sense the tingling feeling of energy.
Becoming aware of that sensation in the palms,
In the wrists,
The forearms,
Elbows,
Upper arms,
Shoulders,
In the neck,
The face,
The top of the head,
The back of the head,
All the way down the spine to the hips,
The thighs,
The knees,
The calves,
Ankles,
The feet,
The tips of the toes.
And sense the whole body alive with vibrant sensation.
And invite you now to bring your attention to someone in your life who you would like to see.
Maybe you haven't been able to see them for a while.
Don't think too hard,
Just welcome whoever arises in this moment.
I invite you to imagine that now you are together.
How do you feel in their presence?
What do you do?
What do you say to each other?
Just welcome in whatever arises.
Simply enjoy being with that person.
Perhaps noticing the sensations in the body that arise when you are with them.
And now imagine a light shining in your heart.
Sense the glow and the warmth there.
And that same light also shines in your companion's heart,
Both basking in the warm glow.
And I invite you to allow your attention to expand out as you become aware of the light glowing in every person's heart on this planet.
Let go of thinking,
Just sensing the whole world bright in this loving warm light.
And now staying with the sensation of the light heart and coming to the present moment.
Simply notice what is arising now,
What thoughts,
Feelings,
Images are in your awareness.
And is there anything that you would like to affirm in this present moment?
And now simply allowing your awareness to expand out into the space around you,
To the sounds,
The feeling of the body at rest,
Taking in the sights as you gently open your eyes.
And as you rest here,
I invite you to affirm your connection,
That shared heart with your loved ones and with all people on this planet.
The practice is now complete.
