Adopting a sitting position that can enable your body to be comfortable and alert.
And now tuning into your breathing.
Feeling the sensations of breathing.
Feeling the flow of the air in and out of your nostrils.
A bit cooler as you're breathing in and a bit warmer as you're breathing out.
Breathing in and breathing out.
I'm not trying to change the breath in any way.
Simply noticing how your breath is right now.
This breath.
And this breath.
And this breath.
And noticing when your mind wanders away from the breath.
Maybe two thoughts about something that happened yesterday or to something that will happen tomorrow.
And then gently escorting your attention back to your breath.
One breath at a time.
And now letting go of the breath and bring to mind someone that you love.
Maybe a parent.
A grandparent.
A partner.
A sibling.
A close friend or a child.
This may be a person who is currently alive,
But it doesn't have to be.
This could also bring to mind a beloved pet who is currently in your life or a pet from your past.
Doesn't matter who the person or animal is,
Simply know that you know and love them.
If you like,
You can imagine this person or animal sitting in front of you,
Looking into your eyes,
Or you choose to simply feel their presence.
Now tuning into the sensations in your body that are related to the love and care that you feel for this person or animal.
Where do you experience love?
Maybe you notice sensations in your chest area around your heart.
Maybe you feel a certain expansion.
Maybe you notice feelings of warmth,
Tenderness,
Of opening.
Also noticing if there are sensations in your abdominal region,
Maybe of softening or of gentleness.
Paying attention to the expression on your face.
Maybe your mouth has taken on the form of a gentle smile.
Simply experiencing love from within your body.
And as you are experiencing love,
Wishing this person or animal to be happy,
To be healthy,
And to be peaceful from the bottom of your heart.
And as you do so,
Notice any sensations arising in your body as you offer these experiences to this loved person or animal.
How does this make you feel?
And if your mind wanders away from this practice,
Then notice that it has wandered away,
And then gently return to offering happiness,
Health,
And peace to the person or animal who you feel love and kindness towards.
And just before we bring the practice to a close,
Bring your attention back to the parts of your body that are in contact with the floor,
The chair,
The cushion,
Feeling the shape of the imprint that your body makes with these surfaces,
And feeling the support and connection,
Feeling grounded sitting here.
And now,
When you're ready,
Gently opening your eyes.
