Find your posture comfortable and upright.
When you're ready gently close your eyes or gaze down in front of you.
Feel the weight and heaviness of your body,
That grounding downward force of gravity.
Feel where your body touches the chair or the ground and let everything sink down through there.
Just relaxing,
Maybe even saying that word relax,
Relax silently to yourself and let any tension or tiredness strain out of your body.
Take a few deep breaths in,
Feeling any ease or relaxation as you exhale.
Take a few moments to notice your whole body sitting and breathing.
Now let's do some heartfulness.
Picture someone in your life that you see regularly who makes you smile.
Could be a grandparent or parent,
A friend,
An aunt or uncle,
Could be your baby brother or sister or a pet.
See their face in your mind.
Imagine them looking at you,
Smiling.
See the warmth,
The kindness in their face.
Now imagine them sending these wishes to you.
Hear their voice or just imagine they are thinking these thoughts and sending them to you.
May you be happy.
May you be healthy.
May you be peaceful.
Repeat these phrases slowly,
Hearing them sending these wishes to you.
See if you can let their friendship and caring in.
May you be happy.
May you be healthy.
May you be peaceful.
Notice how you feel inside receiving these wishes.
And breathe naturally.
Now let's offer some of these good wishes to ourselves.
Repeat after me.
May I be happy.
May I be healthy.
May I be peaceful.
May I be kind to myself and accept myself just as I am.
Repeat the phrases silently,
Sending these good wishes to yourself.
If your mind wanders,
That's okay too.
When you notice,
Gently let go and bring your attention back to offering those good wishes again for a few more moments.
Whenever you are ready,
You can let your eyes open slowly.
Look around the room and notice how you feel right now.
Thank you.
