Let boundaries be an invitation,
An invitation to give the mind a rest from all of the mental activity,
The hustle and bustle of the mind,
An invitation to take a break and to rest your awareness in the solidity of your body,
Allowing your awareness to descend into your body,
And just take a little time to ground,
Just like self coming to rest at the bottom of a lake,
Allowing your awareness to just settle in the solidity of your own body,
Taking a break from the mental activity and just resting in our awareness,
Taking just a little time to ground.
Now let's take a little time to cultivate an experience,
Loving kindness,
And just let us feel the kindness within ourselves.
May I be filled with loving kindness.
I invite you to visualize from your heart a warmth of loving kindness,
Just slowly emanating and filling your whole body with this feeling of loving kindness,
The feeling that you are loved,
That you are cared for,
That you are accepted,
That you are lovable.
Allow this loving kindness to emanate and fill your whole being.
May I be peaceful and at ease.
May I be free from fears,
Worries,
And concerns.
May I have some ease,
Some comfort,
Some contentment and well-being.
From here I invite you to focus on the exhale and with each exhale let it be a release,
Letting go of any fears,
Worries,
Or concerns.
As you leave your body with each exhale,
Your body relaxes and we become more peaceful and at ease.
May I be peaceful and at ease.
May I be healthy.
May I be well.
Here I invite you to first become aware of the in-breath,
The breath that gives us life.
Becoming aware of this breath of life as it enters our bodies.
Becoming aware of how it nourishes us,
Supports us,
Sustains us.
Be aware of this breath of life as it helps us revitalize,
Gives us health.
Each in-breath builds and strengthens our immune system.
Now let's take a little time to once again focus on the exhale.
Letting the exhale once again be a release,
A letting go of any illness or ailment that we may have.
Now let's put the two together,
The breath of life that sustains and nourishes us,
That revitalizes us,
Strengthens us.
The exhale that expels and releases all the toxins,
Ailments,
Illness.
Now let's cultivate the thought and the experience.
May I be happy.
May I be genuinely happy.
May I experience not merely the pleasure of happiness but the deep sense of well-being that arises from knowing that I am valuable,
I am worthy,
I'm capable,
And I have much to offer this world.
Allow that to be an experience,
That deep sense of well-being arising from an awareness that you are valuable,
That your life is meaningful,
That you have much to offer this world and you are capable.
Now let's take a little time to turn our thoughts towards others.
Bringing to mind some people we know,
That we're aware of,
Who could use some help,
Some kindness,
Some care,
Some concern,
Some others who may be struggling physically,
Mentally,
Or emotionally.
I invite you to bring them to mind as clearly as possible,
Aware of their struggle and your desire to help them.
And now let's send them our loving kindness.
May they be filled with loving kindness.
May they know and experience loving kindness,
Loving kindness that fills them.
That they can feel loved,
Cared for,
Accepted,
And that they are lovable.
Take a moment to see them experiencing this loving kindness.
May they be peaceful and at ease.
May they be free of any struggles,
Any worries or concerns.
May they find a little respite from any anxiety or fear.
And have some peace,
Some contentment.
Peace and ease.
May they be well.
May they be healthy.
May their immune systems be strong and vibrant.
If they have any injury,
May they heal.
Take a moment to visualize them being revitalized.
And may they be happy.
May they be genuinely happy.
May they experience that deep sense of well-being arising from recognizing and knowing that they are valuable,
That they are worthy,
They are capable,
And their lives are meaningful.
And now,
Let's expand our loving kindness out to the world as much as we can.
Taking just a few moments to include all others.
Doing our best to bring our mind to become aware of others,
Of all kinds of others.
Countries of different countries,
Animals,
People who are homeless and struggling,
People who have resources but no peace,
People on faraway lands,
People who are neighbors,
Those working in healthcare,
Those making deliveries.
As many types of others as you can imagine,
People in remote lands,
People in urban settings.
Take a moment to bring to mind as many types of others as you can imagine.
Just letting them touch your consciousness just for a moment so that we can bring them into our practice of loving kindness.
Now,
Let's bring them our loving kindness.
Let's wish them that they may be filled with loving kindness.
They can know and experience that they are loved,
That they are cared for,
They are accepted,
They are loveable.
May they be peaceful and at ease,
May they experience some contentment,
Some respite from their worries,
Fears and concerns.
May they have some peace and at ease in their day.
May they be healthy,
May they be well,
May their immune systems be strong and vibrant,
And they may be able to rise to the challenge of any disease that comes their way.
May they heal from any injuries they may have.
And may they be happy,
May they be genuinely happy,
May they experience that deep sense of well-being that arises from knowing that they are valuable,
That they are worthy,
They are capable,
That their lives are meaningful.
Now,
Once again,
Let's take a moment to bring our own hearts and minds back to the same place.
Let's take a moment to bring our loving kindness for ourselves and all others.
Be sure to include ourselves in this wish,
This aspiration,
This experience of loving kindness,
Allowing yourself to experience and receive the loving kindness of all others.
Take a moment to feel that you are loved,
That you are cared for,
That you are accepted,
That you are lovable.
Allow yourself to receive this love from all others.
And as we bring our awareness forward,
Let's take a moment to bring our own heart and minds forward.
Let's maintain this experience of loving kindness and let's do our best to bring it into our interactions with others as much as we can,
As often as we can.
And don't ever forget to include you in your own aspiration of loving kindness,
Because you are valuable,
You are worthy,
You are capable,
And your life is meaningful.
