Begin by finding a comfortable posture that also allows your spine to be erect.
And we'll begin by bringing awareness to all the places where the body is in contact with what is supporting it right now.
And feeling the different sensations of that contact.
And briefly acknowledging that regardless of the form it takes in this moment,
That it is the earth supporting your body.
And looking now to see if there is any resistance in the body to the contact with the earth.
Anywhere there's any feeling of pulling up,
Lifting away from the ground.
And anywhere that there is,
Making a conscious choice now to soften,
To let go into simply and comfortably sitting on the earth.
Also noticing the sensations of the contact between the body and itself.
And the subtle distinction of sensation where the surface of the skin is exposed to the air,
As opposed to cover by clothing.
And as you settle into this sensation based awareness of the body sitting on the earth in this present moment.
Bring awareness now to the movement in the body as it breathes.
Giving primary attention to the inhalation.
And as you breathe out,
Softening and letting go.
Now imagine yourself experiencing complete physical and emotional wellness and inner peace.
Imagine feeling unconditional love for yourself,
Knowing that you are enough just as you are.
Attending to this feeling of inner peace,
Visualize breathing out tension and breathing in feelings of love.
And repeat to yourself a number of times,
May I be happy,
May I be safe,
May I be healthy,
Peaceful and strong.
May I give and receive appreciation today.
And as you do this,
Maintain your attention on the feeling state in your body.
If your attention drifts to something else,
Gently redirect it back to these feelings of loving kindness.
Allow yourself to bask in these feelings as they envelop you.
Now begin to shift your attention to those nearest and dearest in your life.
Start with someone very close,
Like a partner,
Child,
Parent or a very dear friend.
Feel your gratitude and love for them.
Stay with that feeling.
And as you focus on the feelings in your body,
In your mind say,
May you be happy,
May you be safe,
May you be healthy,
Peaceful and strong,
May you give and receive appreciation today.
You can continue by bringing others into your awareness,
One by one and imagining them enjoying perfect wellness and inner peace.
Think of others near and dear to you,
Offering the same wish,
May you be happy,
May you be safe,
May you be healthy,
Peaceful and strong,
May you give and receive appreciation today.
And now think of someone who you respect and admire,
And extending these warm feelings of compassion towards that person.
And again repeating,
May you be happy,
May you be safe,
May you be healthy,
Peaceful and strong,
May you give and receive appreciation today.
And next think of acquaintances for whom you have neutral feelings.
And again extending towards them this sense of wellness,
Loving kindness and compassion.
And in your mind offering them the words,
May you be happy,
May you be safe,
May you be healthy,
Peaceful and strong,
May you give and receive appreciation today.
And now bringing to mind those with whom you have negative feelings,
Those with whom you have conflict in the past or in the present.
And again rooting yourself in the loving kindness and compassion,
In the feelings and sensations of that in your body,
And extending that sense of wellness and goodness to those with whom you have conflict with the words,
May you be happy,
May you be safe,
May you be healthy,
Peaceful and strong,
May you give and receive appreciation today.
And now finally imagining the shared humanity of every single person on the planet,
With the awareness that we all share the same needs,
Even though our challenges may be different.
We all share the same feelings and emotions,
The same biology,
And in this understanding that we all suffer in different ways,
For different reasons,
But universally all human beings suffer.
And so now extending to this abstract perception of the whole of humanity,
Maybe imagining the globe of the earth in your mind and individuals as distinct points of light around that globe,
Yourself being one of them.
And then in your mind repeating the words,
May we all be happy,
May we all be safe,
May we all be healthy,
Peaceful and strong,
May we all give and receive appreciation today.
And just taking a moment to feel the resonance of this practice,
Imagining yourself as the point from which ripples are emanating on a still pond.
That these ripples are waves of compassion connecting you with those in your life,
With those you have never met,
In a shared sense of our humanity together.
And now gently once more bring your awareness back to the movement in the body as it breathes,
And to the sensations of the contact between the body and itself,
And between the body and what is supporting it.
Being conscious of everything you can hear,
Anything you smell or taste.
And bringing the palms of your hands together,
Rubbing them briskly to create heat,
And covering your eyes with the palms of your hands,
Opening your eyes into that warmth,
And then slowly moving your hands away in front of your face and focusing on them as soon as you can.
And then consciously taking in the room,
Taking in your environment,
And stretching as you need before you get up.
