So settle into a comfortable position.
You can do this loving kindness practice seated or lying down.
Go ahead and let your eyes close if that feels comfortable and take a few deeper breaths all the way in and all the way out.
Allow yourself to settle into the body and into the present moment noticing the breath coming and going.
With each inhale bringing new oxygen into the body and with each exhale letting any unnecessary stress you might be holding flow out of your body with the breath.
Now let your awareness sink into the body a little deeper noticing any sensations that are happening right here in the present moment.
You might notice sensations of gravity or pressure giving yourself some space here to feel what you're feeling.
Now we'll bring the full focus of attention to the breath picking a place in the body where you most notice the sensations of breathing.
Perhaps even noticing the soothing rhythm of your breath the natural coming and going.
And if you'd like you can even let yourself gently rock back and forth slightly with the breath allowing the breath to comfort you.
And if it feels supportive you can bring one or both of your hands to your heart or place them anywhere on the body that might be comforting or soothing.
And feeling the gentle touch of your hands the sensations of where they make contact noticing the weight of your hands letting this be a reminder that we're not just bringing loving awareness to our own experience and holding ourselves but we're also being held in our awareness being loved by our higher self.
As you sit here with this gesture of care and attention start to bring to mind an image of yourself either as you are now or as a child or at some time in your life when you really needed kindness and compassion.
And once you have this sense of yourself in your mind's eye bring this image into the area of your heart kind of like tucking yourself into a bed made of loving awareness.
And I'll offer some phrases that you can repeat to yourself either silently or out loud if it feels available.
And offering these phrases to yourself just as you might whisper kind wishes into the ear of someone you truly love.
May I be safe.
May I be peaceful.
May I be safe and peaceful.
May I be protected from harm.
May I be free from worry.
May I be happy.
May I be healthy.
May I live with ease.
May I be free from enmity.
May no hatred fill my heart.
And giving yourself a chance to take a full deep in and out breath here resting in the warmth of these kind wishes and noticing whether that was easy or challenging and whatever experience you had knowing that it's completely normal for this practice to be unusual or uncomfortable at first and seeing if you can even send some kindness to that part of you that isn't sure whether they're getting it right there's no need to get it right in this practice just the intention of sending yourself care is the practice and so we'll repeat those phrases again and this time seeing if you can let them go just a little bit deeper maybe this means making a little more space in your heart a little more room for these kind wishes and repeating either silently or out loud may I be safe may I be peaceful may I be protected from harm may I be free from worry may I be happy may I be healthy may I live with ease may I be free from enmity may no hatred fill my heart it's okay to give yourself care to wish yourself well whatever arises as you bring some curiosity and kindness to this experience of sending kind wishes to yourself let this be information asking that question how can I best care for myself given what's arising here as we bring this practice to a close returning the attention to the sensations of breath coming and going in the body noticing any qualities of attention around the heart as you breathe in filling the lungs and breathe out releasing knowing that you are nourishing yourself with each breath and with these wishes of kindness,
Compassion and acceptance of yourself just as you are you are worthy of care and attention you are enough
