Hi,
My name is Kathrine Jerri and this is a practice on cultivating connection.
This meditation can be done in any posture.
However you are,
Move around to find comfort.
You can choose to lower your gaze or to close your eyes.
Slowly take a deep breath in and as you exhale,
Lengthen your spine.
Notice your body moving as you breathe in deeply and as you breathe out.
When you are ready,
Allow the natural flow of your breath.
Let's start the practice of cultivating connection by bringing to mind someone you really love and appreciate.
It can be your best friend,
A family member or someone who helped you.
Imagine this person in your mind's eye and see what it feels like to appreciate them.
Repeat these phrases silently directing them towards the person you love and appreciate.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
And if your mind wanders,
Come back to repeating the phrases with full intention.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
Now bring to mind a colleague.
This can be someone that you work with,
Someone on your team or someone from your previous job.
What are they doing?
How do they look?
And now see what it is or what it feels like to offer them well wishes.
Repeat the following phrases silently directing them towards your colleague.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
And if your mind wanders and it will,
Repeat the phrases.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
Now think about someone who you don't know well.
There could be someone you met once,
Someone who works at a store or someone in your neighborhood.
Picture this person in your mind and see what it feels like to offer them well wishes.
Repeat the following phrases directing them towards this person.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
Repeat the phrases with full intention.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
Next,
Open up this practice of cultivating connection to include as much as you want.
Humans,
Animals,
Plants and repeat these phrases to them.
May you all be healthy in body and mind.
May you all be safe from inner and outer dangers.
May you all be at ease and happy.
And here notice how does it feel to offer others well wishes.
What do you notice?
And finally,
Let's not forget about kindness and connection with yourself.
Repeat the following phrases to yourself.
May I be healthy in body and mind.
May I be safe from inner and outer dangers.
May I be at ease and happy.
And put your mind and heart into these phrases.
Repeat them to yourself.
May I be healthy in body and mind.
May I be safe from inner and outer dangers.
May I be at ease and happy.
Notice how it feels to offer yourself well wishes.
Bring to mind and clarify your heartfelt mission.
What is your heartfelt mission?
Maybe it could be to serve your community.
It could be to support your family.
Silently say your heartfelt mission to yourself.
What do you notice when you bring your heartfelt mission to your mind?
Take a deep breath in and a long breath out.
Bring your awareness back to your surroundings and be present to your own breath.
Notice your inhale and notice your exhale.
Inhale reach both hands up.
Exhale bring your hands to your heart center.
At any point in your day if you find yourself feeling separate,
Feeling drained or seeking connection,
Feel free to use this practice.
Maybe just for one person,
Think of them and then offer them a wish or a kindness.
Thank you so much for taking part in this practice of cultivating connection.
I wish you well.
Namaste.
