Rest comfortably and allow your body to relax.
Take a deep breath.
Pause at the top of the breath,
Then allow the body to exhale.
Take another deep breath.
Pause and exhale.
Take one more deep breath.
Pause and exhale.
Now allow the breath to breathe the body.
Take your focus inwards to your heart now.
And as you say these words,
Breathe them in.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
May I be filled with loving kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.
Now picture someone that you hold dear.
A loved one,
Pet,
A friend.
Hold their image in your mind as you say from your heart.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now bring to mind someone you respect,
Such as a teacher or a mentor.
As you hold their image in your mind,
Say from your heart.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now bring to mind someone who is neutral that you don't really know that well.
As you hold their image in your mind,
Say from your heart.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Now bring to mind someone in your life who is a source of discomfort or conflict.
As you hold their image in your mind,
Say from your heart.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
May you be filled with loving kindness.
May you be well.
May you be peaceful and at ease.
May you be happy.
Bring your focus back to your breathing.
Allow the breath to continue breathing your body as you begin to bring yourself back to the here and now.
Notice the sounds around you,
The feeling of fabric that touches your skin.
Begin to wiggle your toes and fingers as you wake your body up.
When you're ready,
Open your eyes.
