Welcome.
Ensure you are comfortable and well supported.
Take a long slow exhale.
Now I invite you to take a few rhythmic breaths at your own pace and whatever is comfortable for you.
See and feel yourself being bathed in gentle warm sunlight.
Breathe in the gentle warm sunlight and allow it to fill your body.
And breathe out loving kindness.
As you breathe in the warm sunlight,
Let it cleanse and fill your body.
Feel it ease away all tension,
Darkness and heaviness.
And breathe out loving kindness.
Breathe in gentle warm sunlight and breathe out loving kindness.
See yourself as a being full of warm sunlight emanating loving kindness.
As you see yourself whisper quietly,
Say out loud or say silently in your head,
May I be safe.
May I be healthy.
May I be happy.
May I be grateful,
Peaceful,
Loving and loved.
May I be safe.
May I be healthy.
May I be happy.
May I be grateful,
Peaceful,
Loving and loved.
May I be safe.
May I be healthy.
May I be happy.
May I be grateful,
Peaceful,
Loving and loved.
Now I invite you to bring to mind your loved ones,
Your family,
Your friends and those you care about.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
Now I invite you to bring to mind those you do not know that well,
But you may see during your daily life.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
Now I invite you to bring to mind people for whom you don't know or you only have neutral feelings for.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
I invite you to bring to mind those you may be challenged by or you may be experiencing attention with or you are annoyed or frustrated by.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
I now invite you to bring to mind all beings on earth,
Everyone from your village or town,
Your country,
Your continent,
All continents,
Everyone from the whole planet.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
And now I invite you to bring to mind all sentient beings in the multiverse.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
May you be safe.
May you be healthy.
May you be happy.
May you be peaceful,
Accepted and loved.
Breathe in the gentle warm sunlight.
Breathe out loving kindness.
Breathe in gentle warm sunlight.
Breathe out loving kindness.
Breathe in gentle warm sunlight.
Breathe out loving kindness.
Breathe in gentle warm sunlight.
Breathe out loving kindness.
Breathe in gentle warm sunlight.
Breathe out loving kindness.
When you are ready,
Gently bring your attention to your seat.
Feel the support of the chair,
Cushion or ground beneath you.
Gently open your eyes and notice the beauty and vibrancy of the colours around you.
And with gratitude for a multiverse full of loving kindness,
Rise up and walk into your day.
