As we begin,
Make yourself comfortable in either a seated or lying down position.
Close down your eyes or lower your gaze.
Your spine is long,
Tall,
Straight,
Yet comfortable.
Your hands gently placed in your lap or resting at your sides.
Allow the crown of your head to guide your head upwards.
Your chin slightly tucked.
Smooth out the lines of your forehead.
Unfurrow your brow.
Allowing the skin to soften and release.
Relax your eyes.
Relax your ears.
Relax your jaw.
Place the tip of your tongue behind your front teeth.
Bring the tongue to relax and widen down into the throat.
Your neck is long and relaxed.
Release your shoulders down,
Allowing your chest to open up.
Invite the corners of your lips to rise slightly into a half-Buddha smile.
The front of your body soft.
Your back still strong and tall.
Your heart naturally open.
Bring your awareness to your breath.
Breathing in and out of your nose.
Allow your breath to bring you into the present moment.
Your breath is your anchor.
Your safe haven.
Always here for you in any moment to return you to calm,
To peace.
As you breathe in,
Nourish yourself.
And as you breathe out,
Release any tension or stress.
Breathing in,
I am nourished.
Breathing out,
I release.
Draw your breath down into your heart,
As if you are breathing in and out of your heart.
Bring to mind a time you felt valued,
Accepted,
Loved.
Of deep connection,
Attunement.
Receiving joyful,
Delightful news.
A moment of appreciation,
Profound love.
Notice how it feels to be here in this space of deep compassion.
Tune into it.
Savor it.
Breathe into it.
With each breath into the heart,
I am loved.
And with each breath out,
I belong.
Observe how this loving energy influences your mind,
Your body,
Your biochemistry.
Inside of you is an internal spring of unconditional love.
To be tapped into at your choosing,
Allow this energy to grow and flow outwards into the space around you,
Spreading out into the community and reaching as far as you can imagine.
Notice the possibility and splendor of compassion.
Place your hands in a prayer position and place them gently to your heart.
Repeat after me.
May I be well.
May I be happy.
May I be filled with deep compassion and unconditional love.
May I be at peace.
Thinking of your community and the people in your community.
Repeat after me.
May you be well.
May you be happy.
May you be filled with deep compassion and unconditional love.
May you be at peace.
Keeping this feeling with you throughout the day.
May you be well.
May you be healthy.
May you be filled with deep compassion and unconditional love.
May you be at peace.
Namaste.
