Let's begin by taking a moment to allow your body to settle.
Find a comfortable position.
Allowing your back to be straight,
Your spine upright and your lower back in a natural curve.
Let your belly and your shoulders soften.
Finding the pace of your breath.
Now taking a deep breath in and a deep full breath out.
If you've noticed any tension in your body,
Breathe into those tension and see if you can soften them.
Briefly notice any sensations in your body as well as any emotions you currently have.
Inviting a sense of openness and acceptance for whatever you're experiencing right now.
Now bring to mind someone that you don't know very well or seem distant or different from you.
It could even be someone whom you have minor conflicts with.
As you bring this person to mind,
Notice if any shifts are occurring in your body.
Now imagine this person in front of you.
And say to yourself,
This person has a body and a mind just like me.
This person has feelings,
Emotions and thoughts just like me.
This person has at some point in their life been sad,
Disappointed,
Angry,
Hurt or confused just like me.
This person has in their life experienced physical and emotional pain and suffering just like me.
This person has experienced moments of joy,
Peace and happiness just like me.
This person wishes to have fulfilling relationships just like me.
This person wishes to be healthy and loved just like me.
Now take a moment to sense how you're feeling.
As you hold this person in your awareness,
What do you experience?
Now as you hold this person in mind,
Send them good wishes.
May you be well.
May you be happy.
Now we move to a close by returning the awareness to the breath,
Breathing in,
Breathing out.
You are present and connected right here,
Right now.
You can open your eyes.
