Loving kindness come into a seated posture with the back straight but relaxed and place your hands on your lap where you can rest them in comfort and allow the eyes to gently close gently gently relaxing and bringing your attention to the heart center and breathing in and out of the heart center the space in the middle of your chest and as you breathe in imagine a sunset warm golden light streaming into the chest breathing in those healing rays warmth and light and now think bring to mind a being who you love this can be a small child a pet someone who has cared for you someone whose life you wish nothing but goodness for and imagine their presence in front of you now you can visualize them but you don't have to it's just a feeling of them being in front of you right now connecting with them in gratitude grateful for the joy they brought into your life and now the light you've been taking in you're now going to share with them as you breathe out from your chest sending light showering them with your loving kindness imagining the light leaving your chest and filling them up and on the out breath we say a phrase may you be happy but we just say it as if speaking it from the chest and it's carried into their lives on these rays of light may you be happy may you be happy just repeating that over and over and now we add another phrase wishing them wellness may you be well and really connecting with this wish for their wellness for their well being may you be well and then we add another phrase may you be safe and protected showering them in protection in safety and finally may you be free wishing them free of all their struggles all of their troubles of any pain may you be happy may you be well may you be safe and protected may you be free may you be happy may you be well may you be safe and protected may you be free so silently repeating that from the heart and maybe you can't remember all four phrases that's fine you can just pick two or three or maybe they don't resonate with you that's fine you can pick something that does because the phrase isn't what's important what's important is the quality coming from your heart the love,
The care,
The protection and knowing that as you say these phrases you really do begin to change their world this power can reach across the expanse of time and space and beautify their lives so speak it almost as if a prayer from the very depth of you may you be happy may you be well may you be safe and protected may you be free and perhaps you can feel a glow in your own heart a warmth you can tune into that if it's there if not just go on saying the phrases repeating them with a deep intention pouring this love this kindness into their lives and I'm just going to leave you for a minute to practice that and then we'll bring the session to a close with the bell so and now you can move and allow the eyes to gently open and bring this warmth this open heart back out into your world
