Hello,
Go ahead and find a comfortable position if you haven't already,
Either sitting upright with a straight spine or lying down on your back.
You can rest your hands wherever feels good and then gently allow your eyes to close.
Really let yourself drop into this present moment,
Knowing there's nothing else you need to be doing right now.
You can let your mind know it doesn't need to solve any problems at this moment.
Allow each breath to relax anywhere that may be holding tension,
Maybe dropping the shoulders,
Softening the jaw and forehead,
Sinking a bit deeper into the ground below you.
Take several deep breaths on your own time,
Allowing them to relax you deeper into this present moment.
Now bring to mind somewhere that makes you feel both peaceful and joyful.
This could be someplace you've actually been or just someplace in your imagination.
What can you see here?
Be as detailed and specific as possible.
And now what can you feel,
Both on your skin,
Maybe in your hands or below your feet?
What all can you feel in this place?
And what can you hear?
Pay attention to any sounds you can hear in this peaceful yet joyful place.
And lastly,
What can you smell?
Bring awareness to anything you can smell in this place.
Beautiful.
You can let that image go,
Although know that you can always return to it anytime you need.
Somewhere that feels safe and peaceful.
And now bring your attention to your heart space,
That area in the center of your chest.
While we often think it's external things that give us love,
That love is actually within us,
And it's accessible at any time.
Things externally may trigger us to open up to that feeling,
But it's always there.
Now focus on your heart and bring to mind someone that feels easy to love in this moment.
It could be a pet or child,
Or anyone where you feel easy,
Uncomplicated love.
And just breathe into that loving feeling while holding them in mind.
Good.
Now imagine that loving feeling as this white light spreading into your entire body.
So observe it as it slowly spreads out from your heart space until it's completely filled your body from your head to your toes and fingertips.
So slowly on your own time,
Just watch as that loving white light expands from your heart.
Beautiful.
Now you're completely filled with this love,
So much so that it's overflowing.
Now imagine your childhood self in front of you,
Any age that you'd like,
And begin sending the love from your heart into theirs until they're also completely filled from head to toe with this beautiful white light of love.
And now imagine present day you standing in front of you and do the same thing,
Sending love from your heart to theirs and filling them with this beautiful white light of love.
And now imagine a future version of you at any age and do the same thing.
Wonderful.
Now take the sensation of love and this beautiful white light and visualize that you can send it out to your community of friends and family from your heart to theirs,
And then expand it to your whole city,
And then to your whole country,
And now to the entire world.
All beings on earth,
No exceptions.
Beautiful.
And now just take a moment to sit in this love that you've cultivated for yourself and others.
I invite you to bring one or both hands to your heart and repeat after me,
May I be happy.
May I be well.
May I be safe.
May I be peaceful and at ease.
May you be happy.
May you be well.
May you be safe.
May you be peaceful and at ease.
May they be happy.
May they be well.
May they be safe.
May they be peaceful and at ease.
Take as much time as you'd like and whenever you feel ready,
Slowly and gently open your eyes.
