Welcome to day five of your seven-day meditation experience.
Today is about kindness,
Turning our attention towards the heart.
Find a comfortable position,
Sitting or lying.
The one that's right for you today.
Bring your body to stillness.
And rest one hand gently on your chest.
And feel the warmth there.
Allow your eyes to close or soft gaze downward.
And take a slow,
Full breath.
Let the breath go with a sigh.
And again.
Inhale.
Feel your heart space moving beneath your hand as you breathe in.
And feel that same place softening as you exhale with a sigh.
And just stay in this moment.
Soft or closed eyes,
Hand on your chest,
In stillness.
I'm right here.
Bring to mind a kind wish for yourself.
Don't think about it too much.
Let it just come to you.
And if it doesn't,
That's okay.
Something simple like,
May I be well.
May I be safe.
May I be at ease.
May I be happy.
Repeat that kind wish softly in your mind.
Make it simple so you don't worry.
I'm right here.
Keep repeating it softly in your mind.
Notice how it feels.
How it feels to send kindness inward.
To be the recipient of your own kind words.
Notice how that feels.
No need to force anything.
You're simply offering warmth to the most important person in the world.
Yourself.
I'm right here.
And if it feels right,
Extend this kindness outward.
Imagine someone you care about.
Take the first one comes to mind.
It can get a bit busy sometimes.
Silently wish for them,
May you be well.
May you be safe.
May you be at ease.
May you be well.
May you be safe.
May you be at ease.
Now widening it further to everyone around you.
Near and far.
May we all be well.
May we all be safe.
May we all be at ease.
May we all be well.
May we all be safe.
May we all be at ease.
I'm right here.
Take a deep breath in.
And a gentle sigh out.
And feel this blanket of care wrapped around you.
Warm,
Steady,
Reliable.
This was day five of your meditation experience.
And tomorrow in day six,
We'll explore how to bring mindfulness into everyday life.
See you tomorrow.
