Hi friend,
I'm Manuela from Ankura and today I'll guide you through a practice of wishing ourselves and others well.
You will notice that this will bring you instant happiness and the sense of connection.
Begin by settling into a comfortable position.
Try to keep your back straight,
But try not to be too rigid or tight.
Comfort is key.
Don't worry about being in a total silent place.
Remember,
Thoughts are not the enemy here.
You can close your eyes or leave them open and just lower your gaze and gently move your attention away from what you are thinking to the sensations in your forehead and around your eyes.
Try to relax and let go of any tension.
You can bring a smile to your face,
Relax your jaw,
Relax your shoulders,
Bring them down away from your neck,
Relax your upper arms,
Your lower arms,
Your hands and your fingers.
This is an opportunity for you to get some rest and to bring your attention inward,
Into your body,
Into your senses.
So let's start by taking a full deep breath in and a long and slow breath out.
And now allow your breath to return to its natural rhythm and flow.
Simple and natural.
I'm going to invite you to bring to mind someone that you care about.
Imagine that person well and happy.
And wish them well.
May you be well.
May you be happy.
And you can also make other wishes you have for them.
May you be safe.
May you be healthy.
Or whatever makes sense to you in this moment.
With the same sense of care that you felt for another person,
Invite a sense of well-being for yourself.
And wish yourself well.
May I be well.
May I be happy.
And whatever other wishes you would like to offer to yourself.
May I be well.
May I be happy.
May I be safe.
May I be healthy.
May I be loved.
Now staying with the breath,
Allow yourself to feel these offerings of kindness and goodwill.
And notice how it feels in the body.
Let's finish with a full deep breath in and a long and slow breath out.
Take good care of you.
