Sit or lie comfortably in any position in which you feel at ease and stable.
Once you are in your perfect position,
Gently close your eyes.
Feel every point of contact between your body and the chair,
Cushion,
Floor,
Or bed beneath you.
Check your back,
Your jaw,
Your tongue,
Your eyelids for tension.
And let it release.
Now take three deep belly breaths.
And with each out breath,
Sink deeper into your space.
Deeper and heavier until you are completely relaxed.
One,
Two,
Three.
Bring to your mind's eye an image of yourself.
See yourself smiling,
Laughing,
Full of joy.
Watch yourself for a few moments as you live in total peace and health,
Happy and loved.
Say to yourself in a whisper,
May I be well.
May I be happy.
May I be free from suffering.
Let the image of yourself fade,
And simply feel the peace and love in your heart for yourself,
Just as you are.
Now bring to your mind an image of a person you love.
See them smiling,
Laughing,
Full of joy.
Watch them for a few moments as they enjoy total peace and health,
Happy and loved.
Say to them,
May you be well.
May you be happy.
May you be free from suffering.
Let the image fade,
And simply feel the peace and love in your heart for them.
Now,
See in your mind an image of someone you are having difficulties with.
Someone you struggle to truly love and wish the best for.
No shame in those feelings.
Just see this person in your mind.
See them smiling,
Laughing,
Full of joy.
Watch them for a few moments enjoying total peace and health,
Happy and loved.
Say to them,
May you be well.
May you be happy.
May you be free from suffering.
Let the image fade,
And simply feel the peace and love in your heart for them.
Judgments vanished,
Pure and perfect.
Bring to mind images of all the people of the world,
In all the beautiful landscapes and cityscapes,
With simple lives or busy ones,
Safe and secure,
Or struggling and surviving.
Sharing this earth with each other as one global family.
See them all smiling,
Laughing,
Full of joy.
Watch them for a few moments enjoying total peace and health,
Happy and loved.
Say to them,
May you be well.
May you be happy.
May you be free from suffering.
Now,
Place your hands on your heart,
And let your body and mind be filled with the bright and beautiful light of love you have cultivated through this practice.
See and feel this light fill you entirely,
Then radiating out beyond your body,
Up through your head,
And down through your feet.
Move your hands from your heart,
Opening your arms,
Holding the whole world,
And say,
May all beings be well.
May all beings be happy.
May all beings be free from suffering.
And so it is.
Now send that light out,
Covering the earth.
Rest your hands and sit in this light of unconditional love,
Easily inhaling the infinite light of love,
And exhaling this beautiful,
Boundless,
Healing love out to the whole world.
And now I say to you,
Dear one,
May you be well.
May you be happy.
May you be free from suffering.
Gently wiggle your body,
One part at a time,
And slowly come back into the room.
Smiling with the light of love that you are,
Slowly open your eyes.
Namaste.
