Find a comfortable position and take a long breath in and a long breath out.
You can even sigh your breath out,
Exhale let it go.
Again inhale find a long intentional breath in and as you exhale release anything that came before.
Inhale fill up your lungs in all directions.
Exhale to release anything that you're in the middle of,
Anything that's coming later.
One more time big full breath.
Exhale to soften right here.
Settle into a neutral breath as you rest your shoulders away from your ears,
As you soften your hands.
Rest your glutes and feet and feel the weight of a warm washcloth resting on your face as you loosen all the muscles around your eyes,
As you unhinge your jaw,
As you rest your tongue all the way to its root.
Allow your throat to widen and fill up the whole space of your neck and invite in a soft tenderness into your heart and belly.
Just rest on the waves of your breath,
Just like waves on the ocean or a lake.
Sense your breath washing in and washing out.
Now call to mind someone you find it easy to love.
Hold them in your heart and mentally say to them,
May you be happy.
May you be healthy in body and mind.
May you be safe from internal and external harm.
May you be free from the fear that keeps you stuck.
Now calling to mind an acquaintance,
Someone you don't know very well,
And call them into your heart saying to them,
May you be happy.
May you be healthy in body and mind.
May you be safe from internal and external harm.
May you be free from the fear that keeps you stuck.
And now calling to mind someone you're having a hard time with,
Someone with whom your relationship might be a little sticky,
And sending the same love to them.
May you be happy.
May you be healthy in body and mind.
May you be safe from internal and external harm.
May you be free from the fear that keeps you stuck.
Now holding yourself in your heart and saying to yourself,
May I be happy.
May I be healthy in body and mind.
May I be safe from internal and external harm.
May I be free from the fear that keeps me stuck.
And lastly thinking of the whole planet,
All lives everywhere,
May you be happy.
May you be healthy in body and mind.
May you be safe from internal and external harm.
May you be free from the fear that keeps you stuck.
Again return to your breath,
Sensing the sensation of breath in your heart center in your chest,
And sending that love outwards,
Giving yourself permission to receive that love yourself.
Dropping into that warmth,
That light,
With each breath in,
Sensing that warmth,
That fire start to grow.
Carrying that warmth,
That light with you,
As you slowly start to open your eyes,
Adding in any intuitive movements,
Stretches,
Twists,
Big or small,
And carrying this practice of mindfulness,
Love,
And kindness with you as you return to your day.
