Take a moment to get centered and a long breath in and a longer breath out.
Allow the air to be audible as it escapes your mouth.
One more time.
Now draw your attention within and just begin to notice what's alive.
Notice where there's tension and just notice what happens when you notice the tension.
Invite in some softening.
Now call to mind someone you find it easy to love and 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.
Hold them in your heart.
Feel the truth of your words.
And now call to mind someone who's an acquaintance.
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.
Feel the resonance of those words.
Now call to mind someone you're having a harder time with these days.
Hold them in your heart and 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.
Take a few breaths here.
Noticing any sensations,
Any feelings that arise.
And just allowing them to be whatever they are.
Now,
You may even want to bring a hand to your heart and say 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.
Again,
Use your breath as a tool to invite some softening into anything that arises.
Feel deep within that these words are true,
That you are deserving.
And now holding all of humanity,
The whole world in your heart.
And now,
You may even want to bring a hand to your heart and say,
May I be happy.
May I be free from the fear that keeps me stuck.
The whole world in your heart.
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.
Let those words and the significance of those words linger.
And now,
You may even want to bring a hand to your heart and say,
May I be happy.
Again,
Using your breath as your anchor,
Feeling the resonance.
And carrying those sensations of goodwill with you as you start to mindfully return to your body and return to your day.
