Sit in a way that's comfortable and relaxed.
Feel your way into a posture that allows your spine to be alert but not stiff,
Your hands gently resting in your lap.
If you like,
Close your eyes or gaze softly on the floor.
Take a few deep breaths,
Letting go of whatever came before this moment,
And arrive with your mind,
Heart,
And body right here.
Let's start with extending kindness to yourself.
Bring up an image of yourself,
See yourself.
It might be how you look today or maybe a few years ago.
For some people,
They bring up an image of themselves as a child,
But just see yourself in your mind's eye.
Silently repeat phrases one at a time.
As we do so together,
See if you can gather your attention behind one phrase at a time as you offer kind wishes to yourself.
May I be safe.
May I be happy.
May I be healthy.
And work and live with ease.
May I be safe.
May I be happy.
May I be healthy.
And work and live with ease.
If your attention wanders,
That's normal.
Just notice the thought and bring attention back to the phrases.
Now we will expand to someone that's easy to work with,
A mentor,
A close colleague,
Someone who has benefited you at work.
Bring their face to mind,
See them in your mind's eye,
And you can wish them well.
May you be safe.
May you be happy.
May you be healthy.
And may you work and live with ease.
See if any emotions come up.
The intention here is to allow any emotions to arise,
Perhaps a sense of gratitude,
Connection,
Or well-being.
Whatever the emotions,
Just sense them and allow them to be there.
You can repeat this practice by repeating the phrases for others,
Maybe someone you're meeting with today,
Someone new to the team,
A client or customer.
You bring the person up,
See them in your mind's eye,
And repeat the phrases.
May you be safe.
May you be happy.
May you be healthy.
May you work and live with ease.
If you like,
Try this with someone that you might have a disagreement with or feel kind of a rub at work.
That's a great practice to work with and increasing compassion.
You can return to the phrases again and again.
May I be well.
May you be well.
As this practice comes to a close,
Open your eyes.
Return your attention to the space around you.
As you move into your day,
Practice the skill of being attentive to what is needed in the moment.
You can extend kindness to yourself and others by pausing,
Taking a breath,
And using this phrase silently.
May you be well.
What will best serve here?
Well done.
Take care,
And may you be well.
