So just come to a comfortable position.
If you're lying down,
Make sure that your head is supported and you can get comfortable.
If you're worried about falling asleep,
You could bend your arms so that your hands are up,
And then if you fall asleep,
Your hand will fall and it will wake you up.
And go ahead and close your eyes if that's comfortable for you,
Or you can soften your gaze.
Starting with landing where you are right now.
Starting to notice the weight of your body.
And starting with your feet moving up towards your head,
You can scan through your body and notice all the places where your body is supported by the surface underneath you.
The support under your feet and legs,
Hips,
Support under your back.
If there are any tight areas in your back,
You can direct your next in breath into the tightness and see if you can soften on the exhale.
Notice where your hands and arms and shoulders are supported.
Support under your neck and the back of your head.
Breathing in calm.
Breathing out ease.
And then starting to notice your breath.
In breath.
Noticing where you feel your breath most strongly.
Maybe your nostrils with cooler air on the in breath,
Warmer air with the out breath.
Maybe the expansion and contraction of your chest with each breath.
Or the rise and fall of your abdomen.
Not trying to change your breath at all.
Just noticing.
And always remembering that each time your mind wanders,
It's completely normal for your mind to wander.
Just gently bringing your attention back to your breath.
Back to my voice as I guide you.
And letting go of your attention to your breath.
Just start to notice the area around your heart.
Maybe even directing your next in breath to your heart.
Noticing any sensations there.
And if there's any tightness on the next exhale,
See if you can soften a little bit.
And you might even put your right hand over your heart.
Left hand over your right hand.
And starting to notice the weight of your hands over your heart.
Noticing if you feel your heartbeat under your hands.
You can move your hands back to where they started,
Or leave them over your heart.
And I'm going to say some phrases.
And you'll silently repeat them to yourself.
And we'll start with directing loving kindness to yourself.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
And we'll do that again,
Sending loving kindness to yourself.
Just notice if you can really feel those phrases as you say them.
And it's okay,
If you're just repeating the words.
May I be happy.
May I be safe.
May I be healthy.
May I be at peace.
Just noticing how your heart feels after directing loving kindness to yourself.
And now think of a loved one.
Someone you really care about.
Someone who you want to be sending loving kindness to right now.
And picture that person,
Or it could even be a pet.
Picture that being in your mind's eye.
And start to direct some loving kindness to that person or being.
And you'll silently repeat these phrases.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And we'll repeat loving kindness for a loved one.
It could be the same person or somebody different.
Just somebody who you really care about.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And noticing how your heart is feeling after sending loving kindness to a loved one.
And now we'll direct loving kindness to a neutral person.
So think of somebody,
Maybe somebody you've seen over the last couple days.
It could be a cashier when you were shopping.
Maybe a neighbor who you don't really know that well.
Just someone who you feel neutral about.
And picture that person.
And repeat silently these phrases.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
Noticing how your heart's feeling after sending those phrases.
To the neutral person.
And now bring to mind a more difficult person.
Not the most difficult person.
But maybe someone who you've had a slight conflict with recently.
So picture that difficult person.
And silently repeat the same phrases.
May you be happy.
May you be safe.
May you be healthy.
May you be at peace.
And again noticing how you feel.
How your heart is feeling after sending loving kindness to a difficult person.
And finally we'll send loving kindness to all beings everywhere.
Repeating to yourself these phrases.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
And again,
Really trying to feel the words as you say them if you're able.
May all beings be happy.
May all beings be safe.
May all beings be healthy.
May all beings be at peace.
And then letting go of the phrases.
Noticing how your heart feels.
Noticing how your body feels.
Returning your attention to your breath.
And taking three final deep breaths in and out of your nose.
And then starting to bring your attention back to your surroundings.
You can start to bring some movement to your fingers and toes.
Maybe circling your wrists and ankles.
You could blink your eyes open if they were closed.
And if you're lying down you can roll over to one side.
Taking a couple breaths.
Before pushing yourself up to a seated position.
And thank you so much for practicing with me today.
