Welcome.
Take your time to adjust comfortably.
We do this either seated or lying comfortably on the back.
Whatever serves your body today.
Allow the eyes to close.
Just take your time here to settle,
To ease and relax into the stillness.
Softening the shoulders.
Softening the jaw.
And then begin to notice your breath.
Noticing the air as it passes in and out through the nose.
Without changing the breath in any way,
Simply notice.
Breathing in,
Breathing out.
Take a few moments here to anchor.
And then taking your hands,
Place them directly on your heart.
Your heart space.
This is the place where we give and receive love,
Kindness,
Compassion.
Noticing the heart or hands on the heart.
Repeating out loud or in your mind,
May I be happy.
May I be peaceful.
May I be free from suffering.
And again we'll repeat,
May I be happy.
May I be peaceful.
May I be free from suffering.
Take a few breaths.
Allow that to soak in.
And then gently bring your attention to someone in your life.
It could be someone that you are close with,
A family member,
A partner,
A friend,
Maybe a neighbor.
It could even be somebody that you don't really know too well,
But that you feel would benefit from some loving kindness.
Plant that person in your heart space right now.
And then repeating either in your mind or out loud.
You could say the person's name if you like.
May they be happy.
May they be peaceful.
May they be free from suffering.
And again repeating,
May they be happy.
May they be peaceful.
May they be free from suffering.
And now extending that loving compassion and kindness to the world,
To all living beings near and far.
May all beings be happy.
May all beings be peaceful.
May all beings be free from suffering.
Repeating once more,
May all beings be happy.
May all beings be peaceful.
May all beings be free from suffering.
The hands placed on the heart.
Take a few more breaths here.
Just breathing in and out the loving kindness and compassion towards yourself,
Towards all those in your life.
And then extending even further to all beings.
And place the palms of the hands together right in front of your heart space.
And gently bow the head forward in gratitude for taking this time.
Namaste.
