Get comfortable seated or laying down.
Let your shoulders drop.
Unclench your jaw.
Soften your belly.
Take a slow inhale through your nose and a gentle exhale through your mouth.
Bring one hand to your heart.
Feel the warmth of your hand.
Feel the steadiness of your breath.
Now,
Begin with you.
Not because you're selfish.
Because love has to live somewhere before it can flow outward.
Silently repeat,
May I be safe.
May I be calm.
May I be healthy.
May I be free.
Now bring to mind someone you care about.
Someone who feels easy to love.
Picture them gently as if holding them in a warm light.
And think about them with these words.
May you be safe.
May you be calm.
May you be healthy.
May you be free.
Now bring to mind a neutral person.
Someone you see or pass by but don't know well.
A cashier,
A neighbor,
Someone on the road.
Just a human life like yours.
Envisioning them now,
Say to them,
May you be safe.
May you be calm.
May you be healthy.
May you be free.
If it feels okay today,
Bring to mind someone challenging.
Not the hardest person,
But someone mildly difficult.
And remember,
This is not for approval.
This is releasing the burden from your own heart.
As you bring them forward,
Envision sending the energy to them.
May you be safe.
May you be calm.
May you be healthy.
May you be free.
Now expand outward to your home,
Your community,
To all beings everywhere.
All over the world and beyond.
May we be safe.
May we be calm.
May we be healthy.
May we be free.
Take one final breath in.
And a slow exhale out.
And whispered inwardly,
Love lives here.
And I can return to it any time.
When you're ready,
Open your eyes,
Bringing kindness to your heart.
I'm here to share this with you.
You've got this,
My friend.
