Please take all the time that you need to set up your surroundings and to find a comfortable position.
Start by taking a moment to just listen to your body.
Is there anything that you could adjust?
Is there anything that you could gently soften?
Bring awareness to your breath,
Inhaling peace and calm,
Exhaling any tension.
Allow your mind to begin to relax.
Give yourself permission to surrender to gravity,
To feel the weight of your body on your mat,
To completely let go and to connect to the ground below you.
There is nowhere else you need to be.
There is nothing else you need to do.
You are safe,
You are supported and you are fully held by the earth beneath you.
If you wish,
And only if it feels right for you,
I invite you to bring one hand to your heart and one hand to your belly.
Take three deep,
Grounding,
Nourishing breaths.
Feel the warmth of your body under your palms.
Feel your breath as it enters and leaves your nostrils.
Feel the rise and the fall of your chest and belly.
Feel the rhythmic pulse of your heart beating.
Let the warmth and presence of your hands hold you,
Soothe you and support you as we continue to breathe deeply.
I invite you to think of a person,
A pet,
A place or a thing that you love deeply and that means a lot to you.
Imagine a bright,
Luminous light that connects your heart to theirs.
Connect with the feelings and sensations of love,
Warmth and affection that you hold for them.
Enjoy the feelings and sensations as they swell,
Expand,
Flourish and grow,
Filling your entire body from the tips of your toes to the top of your head.
As the feelings of love,
Compassion and gratitude fill your body,
Whisper silently to yourself,
May I be safe,
May I be well,
May I be happy and peaceful.
As the feelings of loving kindness continue to grow,
Whisper silently to your loved one,
May you be safe,
May you be well,
May you be happy and peaceful.
Bathe in the feelings of love and gratitude,
Soak it all up like a sponge and allow it to wash over you and cleanse every cell in your body,
Feeling calm,
Feeling peaceful.
When you allow yourself to overflow with these feelings of loving kindness,
You can anchor into this beautiful energy and take it with you wherever you go.
I'm going to hold a space for you to enjoy stillness and to think about how you can shine your beautiful light so brightly and spread loving kindness out into the world.
Slowly bring attention back to your breath,
Slowly bring attention back to your body.
Take your time to introduce some small movements to your fingers,
To your toes and only when you are ready and only when it feels right for you,
Slowly open your eyes.
