Let's get started.
Coming into a comfortable posture and a start,
Notice your body.
Notice any tension in your body.
And allow yourself to move.
You might rock your head,
Roll your shoulders,
Even do some movement for your spine.
So really allow this moment or two to make sure that you're as supported as possible.
Shifting your focus into your heart center.
And taking a moment just to notice how you're feeling.
Thoughts,
Emotions.
Sensations.
Each time you notice something new,
Use your exhale to let it go.
And with your inhale.
Perhaps you notice something new,
Something different.
Now in your heart centre.
You're going to bring to mind a person or an animal friend that you love very much.
Really picture them.
Notice how they're feeling,
Notice how you're feeling,
To have them in your heart center.
And we're going to send them some wishes.
Repeating in your own mind.
While picturing that loved one.
May you be happy.
May you be at ease.
May you be free.
From suffering.
Still picturing them,
Let's repeat that.
May you be happy.
May you be at ease.
May you be free from suffering.
Feeling your heart space expand.
And now.
Picture all of your loved ones.
Might include family,
Friends,
Places,
Animals,
Coworkers,
People you met once but loved instantly,
All these people.
Feel them in your heart space,
Past,
Present,
Future.
And repeating once more.
May you be happy.
May you be at ease.
May you be free from suffering.
All the people you love in your heart.
As we repeat a second time,
Maybe there's some new animals,
People that enter your heart space so that they too get this blessing.
May you be happy.
May you be at ease.
May you be free from suffering.
Feeling your heart space expand even more.
And now all those people and beings that you feel neutral about.
Might be folks that you meet in passing.
Animals,
You give one pet two.
Folks at the store or the cafe.
Really picturing them.
And knowing that all these people All these animals have the same wishes as our loved ones,
As ourselves.
And holding them all in our heart space,
We'll offer them these blessings as well.
May you be happy.
May you be at ease.
May you be free from suffering.
And all those people,
Strangers,
Acquaintances,
Holding them in your heart.
May you be happy.
May you be at ease.
May you be free from suffering.
Our heart space expands again.
This time bringing in those people we have challenges with.
Past,
Present,
Future.
This is a hard one.
Notice what happens,
How you feel.
It's natural for there to be resistance here.
That's OK.
If there's anyone you don't want to invite in the heart space,
You have that choice.
But see,
These are people too,
Wanting the same things,
Just perhaps not knowing how to get them.
So holding them the best we can in our heart space and wishing to them May you be happy.
May you be at ease.
May you be free from suffering.
May you be happy.
May you be at ease.
May you be free from suffering.
Our heart space expands again until you feel the whole world in your heart space.
The animals,
The humans,
The plants,
The earth itself.
We say to the earth and all the beings on it,
May you be happy.
May you be at ease.
May you be free from suffering.
May you be happy.
May you be at ease.
May you be free from suffering.
Then finally,
In your heart space,
Picture yourself.
Might be present you,
Past you,
Future you.
Might be all versions of you in your heart space.
And wishing ourselves the same things that we wished for others.
May I be happy.
May I be at ease.
May I be free from suffering.
If you have a hard time with the I,
You can say you,
But really picture the you in your heart.
May I be happy.
May I be at ease.
May I be free from suffering.
You can allow that visualization to drift away with your exhale.
Now bringing your focus back to your breathing.
Back to your inhale.
And your exhale.
And through the breath,
Starting to become aware again of your body.
