Come into a comfortable seated position.
And as you get comfortable,
Allow the breath to flow in and flow out.
And welcome relaxation into the body.
Now is time that you're setting aside for yourself and you're allowing all distractions to float away.
As you get comfortable,
Feel the sitting bones rooting down into the cushion for stability.
And feel the crown of your head lifting up toward the sky,
Toward the infinite universe of possibility.
Allowing the breath to flow in and out.
Noticing how the body feels and how the mind feels as you start to settle into stillness.
Without forcing the body to feel a certain way or without forcing the mind to stop thinking,
Just allow everything to be as it is right now and breathe.
Close the eyes and if you need to make a few adjustments in the body to feel comfortable,
Do that.
And when you're ready,
Come into stillness.
As the breath flows in and flows out,
Hold your whole self in your awareness.
Your body,
Your mind,
Your heart,
Your energy.
Hold your whole being in your awareness.
And with loving kindness,
With friendliness,
Wish for yourself,
May I be happy.
Even with everything that's going on in your external world,
All the things that you have no control over.
Amidst it all,
Wish for yourself,
May I be happy.
May I be healthy.
Envision what health means to you and see that for yourself as so.
May I be healthy.
When we can envision what we want,
It helps us achieve that for ourselves.
May I know peace.
Having this for yourself with friendliness,
With love,
With kindness.
May I know peace.
So that even as things in the world may trigger us or trip us up,
We can still again and again find ways to come back to our center,
Which helps us deal with everything better.
And now with that same loving kindness,
We offer that to others.
Hold in your awareness someone it's so easy for you to love and send them this wish.
May you be happy.
May you be healthy.
May you know peace.
Imagine this very same person and see that as so for them.
See them feeling content,
Healthy,
At peace in their life.
And now hold in your awareness someone you don't see too often,
But this person's been on your mind or on your heart.
Holding this person in your awareness with friendliness and kindness.
Send the wish,
May you be happy.
May you be healthy.
May you know peace.
Hold in your awareness someone who needs some extra care lately,
Someone who may be having a health challenge or extra stress or someone who feels extra depleted,
Someone you know who could use a little extra energetic support.
And holding that person in your awareness,
Send the wish,
May you be happy.
May you be healthy.
May you know peace.
Allow yourself to relax except for the muscles you're using to hold yourself upright.
Let your jaw relax.
Let your belly feel relaxed.
Let your body relax as you breathe in and out.
And allow loving kindness to fill you up.
And now hold in your awareness all beings,
All those you've already held in your awareness and all beings,
Those you know and those you don't know.
We know there's a lot of suffering in the world,
A lot of suffering in our lives.
And we also know that other people are suffering on all different kinds of levels.
And energetically wishing ourselves well and wishing others well has been shown to travel.
The energy has been shown to travel.
So bringing this positive energy into our lives and into the world will not erase the struggles,
Will not erase the challenges.
However it can help with our resilience,
With our perspective,
And with our ways of helping contribute to a more positive outcome.
As we hold all beings in our awareness,
Send the wish,
May all beings be happy.
May all beings be healthy.
May all beings know peace.
Preparing to come out of this meditation,
Take a nice deep inhale through the nose,
Inhale the body,
And a slow long exhale through the mouth.
Return to normal breathing.
Open your eyes.
Make any movements you need to,
To come out of stillness and feel comfortable again.
And take this feeling of loving kindness with you as you slowly move into the next part of your day.
Thank you for meditating with me and I look forward to doing this again sometime soon.
