Let's bring the fingertips to the shoulders for a moment.
Roll one elbow all the way up,
Back and down a couple of times.
So we're opening the shoulder,
Opening the chest.
And then do the same with the other.
So lift it up back and around a couple of times.
And then we'll relax the hands down.
Maybe the hands are on the thighs with the palms facing upward.
So we're taking this more open receptive posture.
Just take a deep,
Full breath in together.
And as you exhale,
Allow the eyes to close.
If that's uncomfortable,
You can always have your gaze relaxed looking downward.
Take another deep breath in.
Hold for just a moment.
Exhale all of the air out.
Inhale.
Hold the breath,
Relax the shoulders.
Exhale.
One more breath like this.
Inhale.
Hold.
Exhale,
Let it all go.
Allow your body to find a natural rhythm with the breath.
The crown of the head lengthens the spine up toward the sky.
And at the same time,
The tailbone relaxes down.
Allow space between the teeth.
So the jaw can soften,
The lips can soften.
Maybe you wish to gently touch.
The tip of the tongue to the roof of the mouth,
Just behind the upper teeth.
Maybe the breath becomes a little slower and deeper.
Bring your awareness to the sensations of the breath.
Allowing the thought emotions and sensations to just be there.
As you gently turn your attention to the breath.
Feel your inner world slowing down.
The weight of the body sinking into the support beneath you.
Allow any external.
.
.
Sensations or distractions.
To fade a little more into the background.
As your attention is on the breath.
And this welcoming of slowing down inside.
There's nothing to force here,
No need to effort.
Can you allow What is happening?
Bring your awareness to the center of the chest,
The heart center.
The Anahata Chakra.
Start to imagine that there's a beautiful light in the heart.
You may see it as this exquisite.
Emerald green light gently pulsating.
Maybe you see colors of pink.
A goal.
Imagine,
Feel that this area of the heart is like a sun.
Emanating these rays.
Of warmth.
And light.
This warmth and light from the heart.
Fills your whole chest.
And torso.
It pours down your arms and into your hands.
The light moves up through your neck and head.
Into your pelvis.
Down your legs,
Into your feet.
Until your whole body and the space all around your body.
Is gently enveloped in this warmth and light.
Of your exquisite heart.
With each gentle breath.
This light naturally expands.
Becoming brighter and fuller.
I invite you to bring someone to mind.
Who you love and care for.
It could be.
.
.
A family member,
A friend.
Hmm.
A furry family member or a slithering family member,
Bring someone to mind.
Who you love and care for,
And then imagine them across from you.
See their face.
Maybe there's a gentle smile on their face.
And now from your heart,
Imagine that you are speaking these words to them.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
Again,
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
Imagine these words,
These blessings or gifts that you're offering this person.
Uplifting them.
Showering them with this love.
As you look into their eyes and they look into yours,
Now imagine that this person who you love and care for is speaking these words to you.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
Feel or imagine yourself.
Being showered In this goodness.
And this love.
Take a deep breath.
Maybe in your mind's eye,
Bow in gratitude to this person.
And now I invite you to bring to mind someone who maybe there's some slight.
.
.
Agitation with.
Maybe you feel mildly bothered by this person.
Or sometimes like there's just some friction with this person.
Imagine them across from you now.
See their face.
And maybe you're also.
.
.
Aware of what they might be going through.
Maybe they have Unspoken.
Challenges or pains.
Maybe there are things that they carry.
That no one really knows about.
Imagine looking at them.
And in your mind.
Speak these words to them.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
See them being showered.
With this peace,
This love.
And now imagine that they are speaking these words to you.
As you look into their eyes.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
Feel this washing.
Over your pain.
Let's take a deep breath.
And I invite you.
To bring someone to mind.
Who you feel challenged by.
It may be someone who you feel a little challenged.
With or maybe it's someone who you really Dislike.
You choose thee.
Depth of the work you'd like to do right now.
And I invite you to choose someone who you feel like you can do this work with.
If there's too much.
Agitation or judgment or anger,
Whatever might be there.
If it feels too much to do this,
Then there's no need to Try.
You can choose a relationship or a person.
Who you know personally or otherwise,
Where it feels more manageable.
So bring someone to mind with whom there is some challenge with.
Or even great dislike.
If you're choosing this.
And imagine this person across from you.
And just for a moment,
Let's consider.
That this person As pains.
Wounds.
Others may not know of.
This person carries burdens.
And fears.
That others may not know of.
That although this person may seem very,
Very different from us,
That they still have human qualities and experiences just like we do.
So as you look into their eyes,
Silently repeat these words in your mind,
Speaking to this person.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
See them being bathed in this light.
This love and compassion.
Remembering that love.
Feels.
And love has the ability to transform.
And now imagine as they look into your eyes and you into theirs.
That they are saying these words to you.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
And now to complete,
Let us take a deep breath in and out.
And I invite you to imagine yourself across from you.
See you as you are.
And now from your heart.
Speak these words to yourself.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom.
From suffering.
See yourself being bathed,
Being showered.
In this love from you.
This care and compassion.
And as you look into your own eyes,
Receive these same words.
From this version of you across.
I wish you peace.
I wish you joy.
I wish you freedom from suffering.
I wish you peace.
I wish you joy.
I wish you freedom.
From suffering.
Welcome.
Welcome this piece.
This love.
With your breath.
Into your pores,
Into your heart,
Into your brain.
Welcome it all.
Welcome the healing power.
Of love and compassion.
And maybe for just a breath or two.
Extend it to the whole planet,
Imagining the entire planet enveloped in this light,
This love.
This love that transforms darkness to light.
Pain to joy.
This love that allows us to remember that we are not alone.
And that we are all deeply connected.
In your mind's eye,
Gently bow to each one who you spoke to today and who spoke to you.
Take a slow,
Deep breath in and out.
Feel your body supported by whatever is beneath you or behind you.
The weight of your body held.
Take another deep breath in and out as you slowly begin to move the fingers.
And the toes.
Gently move the body in any way that feels nurturing.
You may wish to.
.
.
Roll the neck Open and close the mouth,
Releasing the jaw.
Maybe gently move a little side to side.
And when you feel ready to.
Slowly.
Open the eyes.
And notice.
Notice your inner world now.
