Take a seat,
Get comfy and let the body relax.
Close down the eyes and take a few deep cleansing breaths.
Connecting to the body through mindfulness,
Sensing the body's presence.
Feeling into the body from the inside out.
Feeling body connected to the support system you have chosen.
The floor,
Cushion,
Chair.
Feeling into it and relax a little deeper.
The body becomes relaxed as the mind stays awake and alert to the practice.
At points you may notice that the mind slips off into thinking and that's naturally okay.
When you notice,
Which you will,
Just find your body again and settle back down.
Deepening connection to body.
Feel all of the toes on the right foot,
The toes on the left foot.
Feel the whole of the right and the left foot together.
Feeling to the right leg,
Ankle,
Lower leg,
Knee,
Upper leg,
All of the way into the hip joint.
Feeling into the left leg,
Ankle,
Lower leg,
Knee,
Upper leg,
All the way into the hip joint.
Feel both legs together.
Feel into the pelvis,
The back,
The sides,
The front of the pelvis.
Feel your whole pelvis.
Feeling into the back,
Lower back,
Middle,
Upper back.
Feel whole of back.
Feel into the right arm,
The fingers,
The palm of the hand,
The back of the hand,
The wrist,
The lower arm,
Elbow,
Upper arm,
All the way into the shoulder joint.
Feel into the left arm,
Fingers,
Palm of hand,
Back of hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
All the way into the shoulder joint.
Feel the right and left arm together.
Feel into the neck,
Back of head,
Top of head,
Face,
Feeling the head and the face from the inside out.
Down through the throat,
Chest,
Ribs and belly,
Feeling the front of the body from the inside out.
Now,
Gently guide your awareness to the heart in the chest space.
Connect to the rhythm and the sensation of the heart beating.
Its rhythm is in tune with all of nature,
All living beings.
Feeling it directly from the inside out.
Now,
It's time to begin our practice of kindness and compassion.
As you go through,
You may notice that the mind brings up images,
Thoughts and judgments.
As much as you can let your awareness rest in the heart,
If you drift off with a mind that's naturally okay,
Come back and settle down.
Stay connected to yourself from the heart,
Feeling into self.
Begin to wish yourself well and repeat these phrases after me.
Silently from the heart,
Or a whisper you choose.
May I be happy.
May I be well.
May I be safe.
May I live a life of peace.
May I be happy.
May I be well.
May I be safe.
May I live a life of peace.
One final time,
May I be happy.
May I be well.
May I be safe.
May I live a life of peace.
Next,
Bring to heart a sense of or a vision of a loved one.
It could be an animal or a human,
Past or present.
No need to think or analyse,
Just see them as being just like you.
Begin to repeat the well wishes,
The phrases to your loved ones after me.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
Whatever feelings arise,
Let them be.
Nothing is wrong,
Nothing needs to change.
Stay connected to the heart.
That's enough.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
Next,
Bring to heart an acquaintance or someone who is almost a stranger to you.
See them here with you now and from your heart to theirs,
Begin to wish them well.
Repeating after me,
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
One final time,
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
Next,
Bring to heart a difficult person,
If it's the first time you've practiced,
It might be overwhelming to bring the most difficult person to heart.
If it's not,
Then fine,
Stay with the practice as it is,
But if it is,
Let go of them and bring somebody forward who is a little less of a difficult person.
Notice what happens when you see them from the heart.
Just let your reaction be naturally okay.
Like the others,
Begin to wish them well.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
Keep repeating even if you find it challenging.
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
One final time,
May you be happy.
May you be well.
May you be safe.
May you live a life of peace.
Next,
Sense or visualize all living beings on this planet.
Each has a different life,
Different upbringings,
Beliefs,
Values,
Stories.
Seeing all different kinds of people from the heart.
Even though our upbringings,
Our values,
Our beliefs,
The way that we look and how we conduct ourselves on this planet is different,
Knowing we are all the same.
We all want to love and feel loved.
We all want to be happy.
We all want to be well.
We all want to be safe.
And even if we don't know how to yet,
We all want to live a life of peace.
Begin to use the phrases to wish all living beings well.
I'll leave you for a minute while you practice at your own pace.
Don't worry if the words change or get slightly mixed up.
Just speak from the heart,
Remembering that's inner.
And,
Again,
I'll leave you for a minute while you practice at your own pace.
Just speak from the heart,
Remembering that's inner.
If the mind has wondered,
That's naturally okay.
Just come back and settle in to the final few moments of your practice.
Begin to reconnect to the body through mindfulness.
Sensing the body's presence.
Feeling the body from the inside out.
Feeling the body connected to the support system you've chosen.
Take a few deep cleansing breaths to wake the body up.
And whenever you're ready,
Open the eyes.
Thank you for joining me.
Namaste.
