Settle yourself into a comfortable position,
Seated or lying,
Ensuring that you're alert and listening.
Accept your environment,
Perhaps there is background noise,
Just accept it.
Become aware of your breathing as it starts to slow down.
You can feel its rhythm.
And let your belly rise and fall,
Filling with rejuvenating oxygen and emptying.
As your brain becomes refreshed,
And you can release the tension and stress that you're holding in your body throughout the breathing.
Focus on the breath at your nostrils,
The air passing in and out,
And the sensation on your upper lip.
Or you may wish to lower your focus on the rise and fall of your belly.
Become fully into your body and be very aware of its movement and the gentle healing process of following the breath.
Gently allow your thoughts to dissipate like clouds in the sky,
Giving spaciousness the quality of peace and calm in your mind.
.
And within this spaciousness you can then visualize seated in front of you like a mirror image yourself comfortably distant and focus your attention on you and as you start to do this,
A feeling of great appreciation and love and compassion starts to swell within your heart as if you were looking at your most dearly beloved and as this stabilizes within you and in front of you,
You can spend some time considering your life all the wonderful happy times,
All the painful times,
Whatever it is that comes into your mind just sit with it and watch your past life rolling by like a movie this is you,
This was you and you have endured so much and come through and you have accomplished and you have been courageous all the human emotions you have visited,
You have allowed them to enter you as if you were the guesthouse,
They came and they went all the difficult ones,
Grief,
Sorrow,
Loss,
Disappointment,
Frustration,
Confusion you have suffered anxiety,
Not knowing,
Not being able to control situations or other people you have been low with a depressed mind and your body has felt slow and heavy and yet here you are,
Transforming yourself through generating love and compassion for yourself how can we begin to love and care for others unless we have that same attitude for ourselves you are precious you arrived in this world naked and at the mercy of others and they helped you survive regardless of your circumstances you have come through and perhaps as you look at yourself now you can see your current issues,
Challenges and problems be they mental,
Emotional or physical and as you consider these you need to support yourself so send yourself all that swollen love and compassion you are holding in your heart in the form of light outwards send it to you in front of you,
Send it to your heart fill that person with everything you wish they could have peace of mind,
Contentment,
Health strong vibrant relationships security nourishment on every level just see yourself filling with light and it is wonderful to see you are giving yourself everything you need to get through difficulties now and you are recognizing the importance of really being kind to yourself wanting yourself to be happy and wanting yourself to be free from suffering you may soon have lost all of your icon whether your and eventually you're full of light and smiling and you're smiling at each other do you feel an enormous sense of achievement?
Renewed appreciation for all your potential for all that you do to stay alive to be a good person and a positive force in the world so allow that mirror image of yourself to float to the top of your head just a hand span between the top of your head with the crown of your head and this light being above you dissolve it into light and let that light course down through your crown and come to your heart and really feel that this incredible generation of powerful light coming into you and there you are absorbed into one completely renewed self
