Sitting comfortably either on the floor or on a chair,
Let your eyes close gently and allow your body and mind to relax.
Be at ease.
Bring your focus to your breath and without trying to change the breathing pattern,
Just notice the gentle inhalation and exhalation.
Let thoughts come and let thoughts go.
In this moment there is nothing to do.
Bring your attention to the relaxing rhythm of your inward and outward breaths.
On each inhale follow the breath with your awareness as it enters more deeply into your body.
Let you can trace the breath right down through your body.
You know the breath is filling the lungs but you feel like it can fill your whole body.
As you breathe in,
Your awareness moves down further,
Helping you sink deeper into the floor or the chair.
As you breathe out,
Your awareness flows up and out from your nostrils.
Continue this process,
Sinking lower and lower with every breath in until you're following the breath all the way down to your point of contact with the floor or the chair.
In your mind's eye,
Visualize a lush green field.
It's so inviting.
You sit down on the earth and as you breathe in,
You follow the breath down to the base of your spine and then let the breath flow beyond that point,
Deep into the earth below you.
As you breathe out,
Let the breath flow out of the earth,
Up through you and out.
Work with that for a few rounds of the breath.
As you breathe in,
Follow the breath down and as you breathe out,
Let your awareness flow upwards.
You may feel resistance as you take your awareness into the earth.
Let your awareness change so that you perceive the earth as being full of space.
On your next in-breath,
Turn your breathing around.
This time,
As you breathe in,
Let your awareness flow upwards from the earth below.
Feel as though the earth is breathing in and this in-breath is travelling up through you.
Your exhale becomes the earth's exhale.
Your body will become very still.
Stay in this space.
Bring your focus to your heart centre,
The centre of your chest behind your breastbone.
Allow that area to start to feel energised,
As though from your heart centre you are radiating health,
Vitality and well-being.
Feel the abundance in your heart.
You might find this area starts to feel hot as you focus your attention there.
It might start to tingle or you might become more aware of your breathing as your chest rises and falls.
You might not feel any physical sensation at all and that's fine too.
With your attention focused on the area of your heart,
You may wish to visualise a glow of golden light around it.
In this space,
Repeat to yourself,
May I be filled with happiness and abundance.
This can be abundance of any sort.
Health,
Wealth,
Well-being,
Love.
You can substitute your own words.
Repeat this to yourself.
May I be filled with happiness and abundance.
Let these words wash over you.
Let these words dispel any negative feelings or any thought patterns,
Especially any thoughts of I don't have enough.
What are you currently telling yourself that you're lacking?
May I be filled with happiness and abundance.
Allow yourself to feel the sense of wellness and the spirit of loving-kindness.
Let this good feeling permeate your whole body and your mind.
May I be filled with happiness and abundance.
Now in your mind's eye you see your loved ones.
Greet them with the same wish you have for yourself.
May you be filled with happiness and abundance.
Feel this same abundance flowing through you.
You're so full to the brim that you can share it and it doesn't diminish your own cup.
As you send your loved ones your kind thoughts,
You see them glow in this fullness.
In return they send their wishes back to you,
Wishing you well in all areas of your life.
Keeping your awareness within you,
You now want to pass these thoughts towards people who are not yet your friends.
Perhaps people you see in your daily life that you've never spoken to.
Someone in the office,
Someone on the street,
Someone on the train.
Think the same wish for them.
May they be filled with happiness and abundance.
Feel the same abundance flowing throughout you.
As you're now beaming with loving-kindness you can offer it to anyone.
Even those who have wronged you in the past.
A family member,
An old friend,
A colleague,
An ex-partner.
You may see this person in your mind's eye.
Usually you might feel some sort of resentment towards doing this but not anymore,
Not today.
You have so much to give.
May they be filled with happiness and abundance.
Feel the transformation within you as you offer them a drop of what you have.
From this place of fullness you can truly wish them well.
May they be filled with happiness and abundance.
These wishes come back to you tenfold,
Filling up your well of abundance and transforming any negativity it finds.
Stay here in this feeling of fullness until my voice guides you back.
To come out bring your awareness to your chest and feel the rising and falling of the ribcage as you breathe.
The breath might deepen slightly with your focus going there.
You may want to bring your hands up to your chest,
Resting your left hand on your heart and your right hand on top of that.
Move your hands up to your face,
Slowly bring your hands down and let the light in through your fingertips and when you feel ready open your eyes.
