Making yourself sit comfortably on a chair making sure that you're upright and alert and at the same time comfortable feeling your feet firmly planted on the ground and your body supported by the chair if your back is leaning against the back support noticing how it feels to have your back supported now settling into your position and coming to stillness nothing to do,
Just sitting here now scan through your body how's your body right now?
Heavy tired tingly calm be curious about how your body feels right now in this moment now bring your attention to your breath how's your breath in this moment?
Smooth fast tense free flowing in mindfulness we're not trying to make things be a certain way,
A certain perfect way we're rather making contact with reality so how is the reality of your breath right now?
Be curious about this breath and this breath and this breath now letting go of the breath and bring to mind someone you really like that might be a parent,
A old friend,
A sibling or a spiritual figure that is alive now or maybe even someone famous that you have a special connection with now bring to mind the special someone and imagine him or her sitting opposite of you you might like to imagine that you're looking into each other's eyes or maybe you just wish to sense his or her presence just imagine sitting here and breathing with that special someone notice how it feels to be sitting here now with this person maybe a certain emotion has arisen be curious and now as you're sitting here with this person become aware that he or she has at one point in their life felt sad maybe they had lost a job or went through a heartbreak or they've simply had a bad day and felt sad just like you feel sad sometimes it's a common human experience to feel sad we all feel this emotion sometimes we all feel difficult emotions and we all wish to be happy and healthy we're all in this together so sitting with this person knowing that he or she has gone through sadness in his or her life at times just like you and now if you like you may imagine giving this person an imaginary hug or reach out your hand and hold theirs or simply smile at them kindly recognizing with kindness that they just like you at times feel sad we're all in this together and we all deserve kindness and compassion and now let's go with this special person and bring to mind another person you like friend,
The parent,
The sibling,
Spiritual figure and imagine him or her sitting opposite of you again you might like to imagine that you're looking into each other's eyes or maybe you wish to sense his or her presence sit and breathe with that special someone and now as you sit with this person imagine that he or she has at one point in their life felt really happy maybe they were on a fantastic vacation or just fallen in love or they simply had a wonderful day and felt really happy just like you feel happy sometimes it's a common human experience to feel happy we all feel this emotion sometimes we all feel pleasant emotions and we all wish to be happy and healthy we're all in this together so sitting with this person knowing that he or she has gone through happiness in his or her life at times just like you now if you like you may imagine giving this person an imaginary hug reach out your hand and hold theirs or simply smile at them kindly feeling happy for them for having had happy moments now as you're sitting here with this person bring back to mind the person from before invite him or her to sit here with the two of you notice how it feels to be sitting here now with those two special people checking in with what's here for you knowing that they just like you sometimes feel pleasant and sometimes feel difficult emotions we are all human and we all wish to be happy and healthy we're all in this together now for a few moments simply sitting in stillness with them being with them breathing with them and now before we end this meditation come to your breath feel your in breath and feel your out breath and then whenever you're ready opening up your eyes and coming back
