Welcome to this practice of loving kindness.
Allow the eyes to close.
Take a deep breath in and sigh on the exhalation.
Let your deep,
Full breath in and sigh.
One more breath like this.
Feel as if there was a thread in the top of the head,
Lengthening the spine up toward the sky.
And with each breath,
Feel the shoulders relax,
The belly is softened.
Feel your hips heavy and supported by the seat beneath you.
Take a deep breath in and feel this wave of letting go move all the way from the crown of the head down to the soles of the feet.
Again this wave of relaxation begins to move all the way from the crown of the head down through the neck,
Torso,
Arms and hands,
Hips and legs all the way into the soles of the feet,
Welcoming the body into this space of ease.
Bring your awareness to the heart center,
That space in the center of the chest.
Consciously breathe into the sensations of the heart,
Your exquisite heart.
Feel the heart beginning to soften.
Whatever walls or guards or feelings of numbness that might be present,
Sense them softening and releasing with your awareness gently resting here.
Bring someone to mind in your life that cares for you deeply and imagine them standing next to you.
Imagine what they look like,
Their facial expression and start to feel how good it is to be in their presence.
Maybe you start to feel a deep sense of ease or joy or safety just to imagine them with you right now.
This person has such a deep desire for your well-being,
Such a deep care,
A love to see you living your best life,
Feeling good.
See the tenderness in their eyes and the kindness in their face as they speak these words to you.
I wish you joy.
I wish you peace.
I wish for you to be free from suffering.
I wish you joy.
I wish you peace.
I wish for you to be free from suffering.
I wish you joy.
I wish you peace.
I wish for you to be free from suffering.
Feel their words,
Their care for you,
Melting into your heart.
Feel the gratitude that you have for their presence in your life.
And then again looking into their eyes with a sense of kindness or tenderness from your own heart.
Speak these words to them.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
Take a deep breath.
Feel what happens in your own heart as you offer this loving kindness to this person who loves you so.
Now bring your awareness back to yourself.
Imagine yourself as the playful innocent child you once were.
Even if you don't have memories of yourself as a child,
Bring to mind a vision of yourself as you were.
Before any painful experiences may have painted the picture of your life,
See yourself as the beauty of the child that you were standing in front of you.
What are you wearing?
What is your facial expression?
What is your body language saying?
Are you excited?
Are you shy?
Are you playful?
Are you laughing?
Are you smiling?
See this carefree child that you once were.
Begin to realize no matter what you have experienced in this life,
No matter how hardened or alone you might feel at times,
This beautiful expression of the child you once were still lives inside of you.
Underneath all of the layers of the intellect and judgment and beliefs that we've taken on about ourselves and the world,
This beautiful playful spirit of you is inside.
Take a deep,
Full breath into the heart right now.
Whatever is arising is okay.
Whether it be a strong emotional experience or a sensation of numbness,
Everything is okay.
Look into the tenderness and the preciousness of the eyes of this child,
This inner child of yours,
And speak these words.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
Take a deep breath into the heart.
Welcome these words.
Welcome this loving kindness from your own beloved self.
Again,
See the beautiful face of your inner child in front of you and feel the deep desire for your joy,
For your peace,
For your freedom from your inner child.
Feel or imagine the deep heartfelt wish from your inner child for you to enjoy this life to the fullest.
As you hear these words spoken from your inner child's lips,
Welcome them with your breath.
Welcome them into the heart.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
I wish you joy.
I wish you peace.
I wish you freedom from suffering.
However it feels good,
Thank your inner child in this moment,
Maybe with a smile or better yet with an embrace,
Welcoming this part of you into your heart.
Cherishing this part of you that is the sweetest nectar of life.
Bring your awareness back to the heart center and feel this space expanding through the chest,
Through the whole body,
Waves and waves of loving kindness.
Slowly begin to move the body,
Fingers and toes,
Shoulders,
Head.
Then slowly open the eyes and see the world through the eyes of loving kindness.
Thank you for taking the time to practice with me,
With great love.
