Begin by dropping into awareness,
Settling into and noticing the position that your body is in in this moment.
Bringing attention to the points of contact between your body and the cushion or the chair or floor.
And now bringing awareness to the breath,
Following a few deep breaths in and out and noticing the physical sensations of breathing in this moment.
Bringing to mind now the image of an animal or a person for whom you have only positive feelings.
Someone or an animal with whom you have an uncomplicated relationship and filling in the details that that person or animals face in your mind.
Noticing any sensations that arise when you picture this person or animal,
Perhaps in the chest or the belly.
Noticing perhaps any emotion that arises.
And now wishing this person or animal well,
Repeating in your mind,
May you be safe from all harm.
May you be as healthy as possible in this moment.
May you be happy.
May you live in peace.
May you be safe from all harm.
May you be as healthy as possible in this moment.
May you be happy.
May you live in peace.
And now releasing this person or animals image from your mind and bringing to mind the image of another person towards whom you may have a slightly more complicated relationship,
But mostly positive feelings.
Filling in the details of this person's face in your mind.
And noticing any sensations that come up in the body,
Perhaps the chest or the belly and any emotions that arise as you're picturing this person's face.
And now repeating to yourself,
May you be safe from all harm.
May you be as healthy as possible in this moment.
May you be happy.
May you live in peace.
May you be safe from all harm.
May you be as healthy as possible in this moment.
May you be happy.
May you live in peace.
And now releasing that person's image from your mind and bringing to mind your own image,
Either as a child earlier in your life or now in your current state.
Filling in the details of your own image.
Noticing the sensations that arise in the chest or the belly.
And noticing any emotions that are present too.
And now repeating to yourself,
May I be safe from all harm.
May I be as healthy as possible in this moment.
May I be happy.
May I know I am enough.
May I live in peace.
May I be safe from all harm.
May I be as healthy as possible in this moment.
May I be happy.
May I know I am enough.
May I live in peace.
Bringing attention once again to the sensations in the chest and the belly.
Noticing the tension or relaxation in the muscles.
Bringing awareness to any emotion that may or may not be present in this moment.
Allowing and accepting whatever is here now.
Releasing the image of yourself from your mind.
Bringing attention back to the breath.
Perhaps taking another few deep breaths in and out.
And expanding awareness to the rest of the body,
To the room around you.
Opening your eyes when you're ready.
