Let's first begin with a moment of gratitude for this breath,
For this moment,
For this little bit of life we're experiencing right now.
And together we'll exhale all the air out of our lungs and then taking a big deep breath in and a long effortless breath out.
Let's do that again.
Big breath in,
Long effortless breath out.
Now feel the points of contact between your body and the surface beneath you.
Just anchoring yourself to the here and now,
Being aware of this very moment.
And if it feels good to you,
You can take your hands,
You can rub them together a few times so they're nice and warm,
And then take your hands and place them over your heart,
Allowing your chest really feel and absorb that heat.
And now bringing to mind just an image of yourself,
Visualizing yourself as you are today,
And silently send yourself some well wishes.
May I be safe,
May I be well,
May I be peaceful,
May I live at ease.
Just breathe that in,
Absorbing those well wishes for yourself.
And now bring to mind someone that you love deeply,
Someone who you really care about,
That's so easy to love.
See them in your mind's eye and send them the same well wishes.
May you be safe,
May you be well,
May you be peaceful,
May you live with ease.
Picture them receiving these well wishes,
Maybe smiling as they do.
And now think of someone that you don't know that well,
Maybe a neighbor,
A person who delivers your mail,
Someone you saw today.
Without knowing them or their story,
Wish them well.
May you be safe,
May you be well,
May you be peaceful,
May you live with ease.
And now widening your awareness again to include all beings,
Both near and far,
Known and unknown.
Wishing them well.
May all beings be safe,
May all beings be well,
May all beings be peaceful,
May all beings live with ease.
Just letting those well wishes ripple out.
And taking one final big breath in and breathe it out,
Letting go.
Just opening your eyes and continuing on with your day.
Thank you for being here.
