This practice is about cultivating feelings of kindness,
Empathy and compassion for ourselves and others.
We're often our own worst critics and it can be hard to stop and focus on self-care,
Especially when you're busy.
But being gentler with yourself not only feels better,
It's healthier for you.
And when you nurture these qualities,
They naturally spill over onto other people.
This practice can feel strange or foreign at first,
Maybe even selfish or self-indulgent.
If you find yourself resisting the practice,
Or you can't quite feel anything,
Avoid putting any extra pressure or expectation on yourself.
And if you become distracted,
You can always anchor your attention back to your breath or sensations in your body.
So let's begin by sitting in your usual upright position.
Gently close your eyes or gaze down and let your vision blur.
And take three slow deep breaths,
Relaxing and letting go with each exhalation.
Then allow your breathing to settle back to its natural rhythm and notice the flow of your breath moving in and moving out.
No rush.
Easy.
Then feel the weight of your body on the surface.
Relax into this moment,
Allowing your body and mind to calm and settle.
Then gently open your awareness to include your entire body.
Let your attention settle wherever it's easiest to feel the clearest and most obvious sensations in your body.
That might be the movement with the breath,
The body pressing down on the surface,
A sensation somewhere in your body.
It doesn't matter what it is.
Now move into your feeling center,
Your throat,
Chest,
Solar plexus and lower abdomen.
And ask yourself,
How am I feeling?
Rest here for a moment.
Not getting lost in the story,
Just noticing and accepting your experience as it is now.
How are you feeling now?
Even if you're feeling a bit tired,
Anxious or stressed,
Or if you notice some discomfort somewhere in your body.
Just relax into it.
Now bring to mind someone you love or care about,
Someone who truly cares for you.
Perhaps that's a friend or a relative.
Whoever it is,
Just picture this person as best you can and notice how much you wish them wellness and happiness.
Let the feeling of how much you love and care for this person gently wash over you.
Really let it land in your body.
You could recite these words silently to yourself while holding an image of this person.
May you be well and happy.
May you feel safe,
Valued and loved.
You can choose your own words if you like,
Words that have meaning and feel comfortable to you.
Or simply recite these words while holding this person in mind.
May you be well and happy.
May you feel safe,
Valued and loved.
Now take these feelings that you've directed outwards and turn them towards yourself.
You deserve and need that exact same love.
Bring this sense of kind,
Positive regard to yourself,
Like being your own best friend or being on your own side.
Consider it a balancer for all the times you may have put yourself last.
You might want to recite the same words or use your own.
May I be well and happy.
May I feel safe,
Valued and loved.
Just hold this feeling of tenderness,
Of kindness,
Of caring in your heart and send it to yourself.
May I be well and happy.
Feel safe,
Valued and loved.
Notice how it feels to send warm wishes toward yourself.
Is it soothing,
Calming or is it challenging?
If you experience any resistance don't try and force anything.
Just repeat the words again.
May I be well and happy.
Feel safe,
Valued and loved.
Allow the sense of wellness,
Kindness to wash over you.
Soak yourself in the experience and notice what it's like to open your heart in this way.
May I be well and happy.
Feel safe,
Valued and loved.
When you feel safe,
Happy and loved you're naturally kinder,
More generous and courageous.
Looking after your own well-being allows you to be a source of kindness and goodness in the world.
As we end this practice you might want to put your hand on your heart sending kindness and caring out to everyone.
To your family,
Friends,
Even people you don't know.
May all be well and happy.
May all feel safe,
Valued and loved.
Now take one long slow deep breath and bring your practice to a close.
