Letting a wave of relaxation spread up through your forehead,
Relaxing the muscles around your eyes.
Letting that wave spread down through your jaw and relaxing your throat.
We'll start by embracing this time and space for a few moments,
Just settling in here.
There's nothing to do except to be right here.
These next few moments are just about being.
There's no right or wrong.
Just notice what's going on in your mind as a bit of an observer.
Notice your connection to the ground,
Feeling the weight of your body as you settle into your foundation,
Cultivating awareness and alertness and a readiness to start connecting.
Keeping your eyes closed,
Think of a person who cares about you very deeply.
It can be somebody from the past or the present,
Someone still alive or not,
Or it could be some sort of teacher,
Mentor or guide.
If you're struggling to think of somebody,
It can be a baby or a pet.
Imagine that person standing on your right side,
Sending you their love and their care.
Sending you wishes for your safety,
Wellbeing and happiness.
Feel the warm wishes and love coming from that person who wants the best for you.
If your mind wanders,
Come back to this person.
Now bring to mind the same person or someone else who cherishes you deeply and place them to your left,
Sending you their best wishes for your wellbeing,
Health and happiness.
Feel the kindness and warmth coming to you from that person.
Now imagine being surrounded on all sides by all of the people that have loved you and do love you.
Picture all of your friends and loved ones surrounding you,
Standing there,
Sending you their warmest wishes for your wellbeing,
Health and happiness.
Bask in the happiness coming from all sides until you're filled with these feelings of warmth,
Love and joy.
And let them overflow.
And now bring your awareness back to the first person on your right.
Begin to send the love and care you feel back to that person.
You and they are similar.
Just like you,
They wish to be happy.
Send all of your love and warm wishes to that person.
And now focus your awareness to the person on your left.
Begin to send the love and care you feel back to that person.
You and they are alike.
Just like you,
They wish to have a good life.
Send all of your love and warm wishes to that person.
When expanding these feelings beyond yourself,
It might be helpful to picture a ball of white or blue light energy originating from you and expanding around you.
Remembering where you are,
Expanding these feelings further as they grow from you and into the room.
Expanding out of here and through your street,
This energy emanating from you.
Picture that in your mind's eye.
And then this energy grows across your neighbourhood and city until it's enveloped in your energy.
Now expanding your awareness by zooming out so that the whole world becomes a little globe in front of you and then extending your energy so that it encompasses the whole world.
This is what connects us,
All living beings,
This shared planet that we call home.
Enjoying these last few moments of connection and stillness with your breath.
Cultivating a sense of awareness and alertness.
Introducing some gentle movement back to your fingers and toes,
Eyes still closed.
Maybe roll your head around gently,
Keep it slow,
Keep it deliberate.
Acknowledging this time and space that you've just given to yourself.
In your own time,
Only when you're ready,
You can slowly open your eyes.
Thank you for cultivating a sense of connection with me.
