Come into a seated posture and be relatively upright but comfortable.
Allow the eyes to gently close and take your attention down into the heart space right in the centre of your chest and tune into what's emotionally present right now.
This practice of loving kindness will help to awaken the heart and to bring more joy into your life.
With as if breathing in from this place and you can imagine if you wish a beautiful rising sun,
Golden and as you breathe in,
Breathe in this light into the heart centre.
Filling up the chest with warmth,
Love and light,
Awakening the heart.
And as you breathe out,
Say as if speaking from your heart,
May I be happy.
Just repeating that,
May I be happy and connecting with the wholesome wish to be happy.
If we become happy,
We become a blessing to those around us.
So there's nothing selfish about becoming happy,
It's our duty.
And now we add another phrase and remember we're speaking this as if speaking it inside the heart,
So you don't say it aloud,
You just speak it inside from the heart.
May I be well.
May I be happy.
May I be well.
May I be safe and protected.
May I be free.
May I be happy.
May I be well.
May I be safe and protected.
May I be free.
So just selecting whichever of those phrases resonate with you.
You can choose one if you wish or you can choose all four.
Just working with the phrases,
Feeling the intention of kindness you have to yourself.
Allowing the phrases to sink in.
So we're speaking it from the heart,
To the heart if that makes sense.
This practice can bring great joy and warmth into your life.
It can heal broken relationships.
It has a protective force.
May I be happy.
May I be well.
May I be safe and protected.
May I be free.
Staying in the centre of your heart,
Staying in touch with what's present here as you say the phrases.
There may be warmth.
There may be numbness.
Everything is valid.
These phrases will eventually break open the hearts and allow it to be filled again with joy.
May I be happy.
May I be well.
May I be safe and protected.
May I be free.
Truly free in this world.
Now dropping the phrases.
Just coming to stillness as we prepare to come out of meditation and back into the world with an open heart.
Allow the eyes to open and carry within you the protective force of loving kindness.
