I invite you to find a comfortable position on a cushion or a chair with your back straight.
You may like to place your hands in your lap or over your heart whichever feels right for you and allow your eyes to close.
Notice the rising and falling of your chest and imagine your beating heart within as you tune into this present moment.
Aware of your body and aware of your breath.
Notice how it feels to breathe into your chest,
Into your heart.
Simply place all of your awareness into the center of your chest and I invite you to explore how you feel as you say to yourself the following words,
The following words,
Either quietly or silently to yourself.
May I be well,
May I be kind to myself,
May I be safe from harm,
May I be peaceful and at ease.
And as you say these words notice how you feel in your body.
May I be well,
May I be kind to myself,
May I be safe from harm,
May I be peaceful and at ease.
Just allow whatever sensations,
Whatever feelings to arise and if for any reason you feel any difficult sensations or feelings please know that you are not doing anything wrong.
See if you can hold in your heart some compassion towards these difficult feelings.
Just recognizing it's a natural and human desire to wish for these.
May I be well,
May I be kind to myself,
May I be safe from harm,
May I be peaceful and at ease.
Just allow any feelings to rise up and flow over you and notice any sensations particularly around your heart and if you'd like to bring to mind a person or being who you find easy to love and who has been a source of warmth and connection for you.
A person or being with whom you have mutual respect and gratitude.
In your mind's eye visualize them in front of you or sitting next to you and notice how you feel in your body.
I invite you now to wish them well by saying these words quietly or silently.
May you be well,
May you be kind to yourself,
May you be safe from harm,
May you be peaceful and at ease.
Feel the joy in your heart as you repeat these words.
May you be well,
May you be kind to yourself,
May you be safe from harm,
May you be peaceful and at ease.
Notice any sensations in your body,
Any feelings of connection and warmth and if you'd like in this final part of the practice bring to mind a person or being who has been a source of challenge or difficulty for you and as you visualize them notice how you feel in your body.
Just allow whatever sensations,
Whatever feelings to arise.
If you're able send your love and kindness to them now repeating the following words quietly or silently.
May you be well,
May you be kind to yourself,
May you be safe from harm,
May you be peaceful and at ease.
Any non-loving thoughts that arise just give them space,
Allow them to surface and bring your attention back to your hands over your heart and to the feelings of love and kindness.
Saying quietly or silently,
Just as I wish to be,
May you be well,
May you be kind to yourself,
May you be safe from harm,
May you be peaceful and at ease.
Visualize your love and kindness radiating outwards from you and touching this person.
May you be well,
May you be kind to yourself,
May you be safe from harm,
May you be peaceful and at ease.
With each wish imagine this person receiving your love,
Kindness and joy as it envelops their body and their spirit and let the image of that person begin to fade away as you bring your awareness back to your hands resting over your heart.
Imagine your beating heart within and take a moment to acknowledge your courage for taking part in this skillful practice.
Saying quietly or silently,
May I be well,
May I be kind to myself,
May I be safe from harm,
May I be peaceful and at ease.
Notice any sensations particularly around your heart and when you're ready just return to this current space and slowly open your eyes.
May you continue to spread your love and kindness to yourself and others.
Thank you for listening.
Namaste.
