So we take a comfortable seated position with the spine upright and the jaw is relaxed.
Lift your chest and relax the shoulder blades onto your back.
Let go of any holding in your belly.
Release the toes,
The fingers.
And notice your position,
Your seated position.
Just notice if you're leaning a little bit forward or back,
Just try to provide that center where you can really ease into the sitting position.
When we're in the center our shoulder blades can release more.
Relax and release the base of the neck.
Release the tongue.
Soften the eyes,
The space around the eyes.
And then bring the awareness into your breath.
Feel the breath traveling in and out of your body.
Feel the expansion,
The contraction.
And just wherever you can notice it today,
That can be in your chest,
In your ribcage,
In your belly.
Just observe how the belly moves,
How the chest moves.
Let the mind settle into this flow.
Just aware of how you feel right now.
Just take it in as information.
We don't need to change it,
We simply observe it.
And see if you can,
For the duration of this meditation,
If you can let go of the things that were occupying your mind.
So you can be present with your experience in this moment,
In this meditation,
Knowing that you can come back to it later.
Become soft in your skin.
And allow for the mind to sink into the breath again and again.
And then feel into that space in the center of your chest,
The level of your heart.
The heart center.
Also breathing with any tensions that might be present there.
Allow these tensions to simply be there as you keep bringing the awareness into the space around the heart,
Around the heart center.
And take in mind someone you love,
Someone that invokes warm feelings in you,
Someone who is good for you,
Someone who helps you feel safe.
Now imagine this person close to you,
Feeling their presence and unconditional love.
Allow these feelings to come into your experience.
Feel the heart-to-heart connection.
Not to worry if emotions arise,
It's just love that comes in different shapes.
Just allow it to be there.
From your heart to the heart of this person,
You send out the wish for them to be happy,
Healthy and whole.
For them to have love,
Warmth and affection.
From them to be happy,
Healthy and whole.
From them to be warm and affection.
From them to be protected from harm and free from fear.
From them,
For them to be alive,
Engaged and joyful.
For them to experience inner peace and joy.
Just look at them as these blessings,
These wishes wash over them.
From your heart to theirs,
Penetrating every single cell in their bodies.
See them receiving it.
And see this person looking back at you,
Wishing for you to be happy,
Healthy and whole.
For you to have love,
Warmth and affection.
For you to be protected from harm and free from fear.
For you to be alive,
Engaged and joyful.
For you to experience inner peace and joy.
And then in return allow these feelings to wash all over you,
Receive them.
Receive them in every single cell of your body,
Your being.
And then return this back to yourself.
May I be happy,
Healthy and whole.
May I have love,
Warmth and affection.
May I be protected from harm and free from fear.
May I be alive,
Engaged and joyful.
May I experience inner peace and joy.
Just feel yourself receiving this.
And let go of this person.
And now take in mind someone that is close to you but a little bit more distant.
A friend you care about,
A coworker,
Maybe a neighbor.
And see this person in front of you.
I'm wishing for this person to be happy,
Healthy and whole.
From your heart to theirs.
That they may have love,
Warmth and affection.
That they will be protected from harm and free from fear.
And for this person to be alive,
Engaged and joyful.
For them to experience inner peace and joy.
And just observe them as these blessings wash over them.
Filling them up,
Lightening up their heart,
Their being.
And now imagine them looking back at you.
Wishing for you to be happy,
Healthy and whole.
For you to have love,
Warmth and affection.
For you to be protected from harm and free from fear.
For you to be alive,
Engaged and joyful.
For you to experience inner peace and joy.
And then receive these blessings,
Receive them.
Allow it coming from their hearts to yours into every single cell of your body.
And then again to yourself,
May I be happy,
Healthy and whole.
May I have love,
Warmth and affection.
May I be protected from harm and free from fear.
May I be alive,
Engaged and joyful.
May I experience inner peace and joy.
Now let go of this person and take in mind the next person.
An acquaintance,
Someone you know but you don't have a strong personal relationship with.
See this person in front of you.
And then give from your heart who dares this blessing,
This wish for them to be happy,
Healthy and whole.
For them to have love,
Warmth and affection.
For them to be protected from harm and free from fear.
For them to be alive,
Engaged and joyful.
For them to experience inner peace and joy.
And just observe them as they receive these blessings from your heart to theirs.
Pulling up every single cell of their body.
And then see them looking back at you.
Wishing for you to be happy,
Healthy and whole.
For you to have love,
Warmth and affection.
For them to experience inner peace and joy.
For you to have love,
Warmth and affection.
For you to be protected from harm and free from fear.
For you to be alive,
Engaged and joyful.
For you to experience inner peace and joy and receive it.
From their heart to yours.
Filling up your whole body.
And then again bringing these blessings back to yourself.
May I be happy,
Healthy and whole.
May I have love,
Warmth and affection.
May I be protected from harm and free from fear.
May I be alive,
Engaged and joyful.
May I experience inner peace and joy and receive it.
Just be aware of any resistance and just allow this resistance to be there.
Simply take it in as good as you can.
And then finally picture someone you experience as difficult.
Not the most difficult one but someone who evokes some sort of frustration or misunderstanding.
Picture this person in front of you.
Just choose one.
And wish for this person to be happy,
Healthy and whole.
For them to have love,
Warmth and affection.
To be protected from harm and free from fear.
To be alive,
Engaged and joyful.
To experience inner peace and joy.
Just see them receiving those blessings.
Just be present with any resistance.
Just allow them to receive it.
And then see this person looking back at you.
Wishing for you to be happy,
Healthy and whole.
For you to have love,
Warmth and affection.
For you to be protected from harm and free from fear.
For you to be alive,
Engaged and joyful.
For you to experience inner peace and joy.
Just receive it.
Allow these feelings,
These blessings to wash over you.
And then again,
Wishing this for yourself.
May I be happy,
Healthy and whole.
May I have love,
Warmth and affection.
May I be protected from harm and free from fear.
May I be alive,
Engaged and joyful.
May I experience inner peace and joy.
Allow yourself to receive this.
Just feel it coming into every single cell of your body.
And then let go of this person as well.
Let go of all the people.
And bring the awareness back into your breath,
Into your body.
Feel the effect of this practice.
Notice if there are still any emotions present,
Just stay with them.
Wait for these emotions to pass,
Breathe with them,
Stay present with them until they fade.
