To start,
Please find a private,
Comfortable place to practice,
Somewhere you won't be disturbed.
Sit or lie down,
Whichever you prefer.
Now you close your eyes or soften your gaze.
Place your hands on your chest,
Over your heart,
And become aware of the breath.
Notice it.
Feel as the belly and rib cage expand on the inhale and contract on the exhale.
Now breathing through the nose,
Start to slowly extend the exhale,
Whatever is comfortable for you.
Don't overdo it.
Slow,
Calm,
Relaxed exhales,
Feeling into the body.
Now start to slow down the inhale to match the exhale.
Aim for about 4-7 second inhales and exhales through the nose,
Whatever is comfortable for you.
Nice,
Relaxed jaw.
Tongue tip on the roof of the mouth,
Behind the teeth.
Steady rhythm here.
Bring awareness to your heart space.
Feel the weight and warmth of your hands.
Expansion of your chest on the inhale.
Let's begin today's loving kindness mantra.
Breathe in the message,
May I be loving.
Breathe out,
May I be kind.
Breathe in,
May I be grateful.
Breathe out,
May I be happy.
May I be loving.
May I be kind.
May I be grateful.
May I be happy.
Continue on at your own pace,
Matching mantra to breath.
Slow,
Deep,
Relaxed breathing.
May I be loving.
May I be kind.
May I be grateful.
May I be happy.
Now think of someone,
Maybe a loved one or a random person in your life.
Possibly a stranger on the street or even someone who's done you wrong.
The less you know someone or the more resentment you hold,
The harder this is.
So start with someone you love and build this practice over time.
See this person in your mind's eye and imagine saying these words to them.
Inhale,
May you be loving.
Exhale,
May you be kind.
Inhale,
May you be grateful.
Exhale,
May you be happy.
Continue at your own pace,
Matching the mantra to the breath.
Sending love and positive energy.
Long,
Slow inhales and exhales.
Feel your heart center expand.
Warmth filling the chest.
Now imagine this person repeating these words to you as they look at you with love in their eyes.
Inhale,
May you be loving.
Exhale,
May you be kind.
Inhale,
May you be grateful.
Exhale,
May you be happy.
Imagine yourself holding hands with this person.
Gazing into each other's eyes as you repeat together.
May we be loving.
Exhale,
May we be kind.
Inhale,
May we be grateful.
Exhale,
May we be happy.
Continue on your own,
Just a couple minutes here.
Drop the breath.
Drop the mantra.
Just be here,
Feeling the body.
Give the breath back to the stem.
And just observe.
When you're ready,
Open your eyes and come back into the room.
Take a moment to notice the space around you.
See everything through fresh eyes.
Feel the warmth and openness in your chest.
The floor beneath you.
Thank you for practicing with me today and shining your love out into the world.
Namaste.
