Let's begin in a comfortable position.
Close your eyes and bring your awareness to your breath as a whole without forcing or controlling the breath,
Just feeling the breath as it moves through your body.
Anytime the mind wanders,
Gently bring your attention back to the breath,
Allowing your attention to sink into the rhythm of your breath.
Bring your attention into your heart center and imagine as if you are breathing in smoke through your heart center and sending back healing white light.
There is some heaviness to the smoke and that's okay.
We do want a certain texture there.
Even if you don't have a strong visual on the smoke or the light,
Just getting that sense,
That feeling for it.
Now bring to mind someone that you care about who is experiencing some pain right now.
Nothing too heavy,
But enough for you to work with here.
And as you imagine this person in front of you,
Feel as though you are breathing in their pain through the smoke and that you're breathing out healing white light.
Bringing in their fear,
Their worries,
And sending them care and peace.
And you can draw the breath out a little bit longer here,
Making sure that the in-breath and the out-breath are equal.
So breathing in,
You feel their fears,
You're taking them on.
Breathing out,
You send them comfort,
You send them care.
Breathing in,
You feel their despair.
Breathing out,
You send them hope.
Really seeing this person in front of you,
Imagining what it is that they're going through and taking on,
Piece by piece,
Each part of their pain and suffering.
Breathing in their worries,
Sending them back support.
Breathing in all their doubts,
Their concerns,
And sending them back love.
And as you see them,
You start to notice a change,
A sense of relief,
Maybe a slight smile.
And you notice all the white light that's around them,
Caring for them,
Holding them.
And this might make you smile as well.
And then slowly letting their image fade into the white light.
And just feel your breath at your heart,
Letting go of the smoke and the light for a few moments.
And now think back to a time recently,
The last few days or the last few weeks,
When you were feeling down,
Maybe you were sick,
You were dealing with a difficult situation.
And imagine yourself as you were in that time in front of you,
And that you're breathing in the smoke,
The pain,
The suffering,
And sending back beautiful radiant white light.
Breathing in any fears that we were experiencing at that time,
And sending back care.
Breathing in any self-doubts that we were having,
And sending back love.
Breathing in any discomfort,
And sending back comfort.
Breathing in any sadness we might have been feeling,
And sending back peace and care.
And we can imagine all the people in the world that were going through something very similar to what we were experiencing,
And they're all there with us.
As we visualize breathing in the collective pain,
And sending back brilliant healing white light.
Breathing in all the fears,
And sending back concern and support.
Breathing in all the doubts,
And sending back care.
We can imagine the white light building in front of us,
All these beings including us,
Acting as though they've been seen and heard,
Their pain acknowledged.
And they feel so much better.
You see and you sense that lightness in front of you.
And then slowly,
Everyone dissolves into the white light,
And you bring your attention back to the breath,
Stabilizing the mind,
Your heart,
And now bringing to mind a neutral person.
Someone you see fairly regularly,
But you really don't know much about them,
And you really don't have feelings one way or another for them.
And you can imagine them in front of you,
And just imagine some of the fears and the concerns that they might experience.
Breathing in those fears,
And sending back healing white light.
Breathing in their worries,
And sending them back care.
Breathing in their frustrations,
Their disappointments,
And sending them back a sense of calm and ease.
We can really just imagine that anything that we've experienced,
They're experiencing too.
Any regrets that they have,
We can breathe them in,
And send them back tranquility.
Any doubts that they experience,
We take them on,
And we send them back kindness.
And we see more of the white light around them,
A smile on their face as they feel lighter.
And then slowly let them dissolve into the white light,
Returning your attention to the breath,
And then thinking now of a difficult person.
Not the most difficult person in our lives,
But someone that's maybe just irritating us a little bit.
There's a little bit of a disagreement with,
Nothing too heavy.
And as you imagine this person in front of you,
Visualize breathing in all their fears and their worries.
We know they have them.
And sending back beautiful,
Peaceful white light,
And breathing in all their disappointments,
And sending back kindness,
And breathing in all the things that irritate and frustrate them,
And sending back support and care,
And breathing in their doubts,
Their insecurities,
And sending back peace.
And as you see them resting in this beautiful white light that you've been sending them,
You see them as a real human being with feelings,
With insecurities,
And doubts,
And fears.
And yet in this white light that you've given them,
You've provided some relief and some intimacy between the two of you.
And with a smile on your face,
You allow them to dissolve into the white light,
And returning your attention to the breath.
And then we can imagine all the people in the world that are struggling today.
The single mom,
The person working two jobs,
They're so tired,
Those that are going through a breakup,
An argument,
Some difficulty.
Some who have lost their jobs,
Their income,
And we can imagine that we're breathing into our heart center all of this suffering,
All of this pain,
And out of every pore in our being,
In every direction,
We radiate out white light,
Sending peace to all these beings in the world.
We breathe in all the fears,
The worries,
The concerns,
And we send out peace and love and kindness.
We breathe in all the doubts,
All the insecurities,
And we send out a sense of ease and serenity.
Only feeling in our hearts that we are taking this on from those that can't bear it,
Relieving them of their pain,
And sending them back the love and the care and the acknowledgement they so desperately want.
And you can feel the whole world,
Every being,
Including yourself,
Bathed in this healing white light,
Feeling this moment of intimacy,
Of connection,
Of meaning.
We're all resting in this white light together,
And then slowly,
All the beings,
Everything dissolves into the white light,
And we bring our attention to the breath.
And when you're ready,
You can open your eyes.
