Go along until you crossing.
So connecting with the feeling of this life here and now and soften the body.
We can inhabit the body with a sense of quality of aggression to begin with.
So as if you were inhabiting the body with kindness,
Try that intention on.
Kindness inhabiting the body.
And then connecting with the heart center.
And you may find you're able to just open the heart.
To move into a heart full space.
Sometimes we just have that as a natural ability.
See about becoming heart centered.
And with the breath breathing into the heart center.
As if fanning a flame.
Breathing energy.
Breathing life into the heart center.
Guiding the inhalation into the heart.
And inviting the heart to soften on the exhalation.
And then we can bring in what I call the seed method.
And that is to bring into the heart center,
Into the mind's eye,
The image of someone who represents just openness,
Kindness,
Non-judgment.
If you have the fortune to have a parent or a grandparent or a sibling,
It's fine to use a pet or even just to imagine.
And feel that person's presence within you.
And allow yourself to feel a little spark of warmth from that person's presence.
Maybe you can see them smiling at you or at somebody or just enjoying themselves.
So allow that image to radiate in you.
And then if you like bringing in the metta phrases,
The loving kindness phrases,
Beginning with yourself.
May I be at ease.
May I be free from fear.
May I accept myself as I am.
And you can be creative.
Maybe the most powerful thing is I love you.
I forgive you.
And of course we notice whatever comes up in response to these efforts.
Whatever we notice is useful.
May I be at ease.
And another approach you could shift into.
Mind,
May you be at ease.
Mind,
May you be free from fear.
Heart,
May you be at ease.
May you be free from fear.
Because we often have a complicated relationship with our bodies.
Try on body.
May you be at ease.
And body,
May you be healthy.
You might intuit that doing this for the inner critic or for the young or vulnerable aspect of yourself would be helpful.
You can feel that quality present.
Directing loving kindness.
Sometimes imagining embracing the young one.
Kindly holding and embracing the young one is the right thing to do.
Accompanying with presence that quality of the child.
May you be free from fear.
And then finally we'll turn it out as expansive as we can.
May all beings be at ease.
May all beings be safe.
May all beings dwell in peace.
Feel that quality.
Feel that orientation.
Looming up loving kindness for all beings.
What do you feel?
What do you feel?
What do you feel?
