Welcome to day 13.
I have so much love for you for showing up every single day,
Taking time for yourself,
Creating a deeper connection to the thoughts and feelings and emotions that are going on inside of you.
Choose your comfortable seat.
Take a moment to arrive.
Let your hands fall on your lap or on your legs.
Sit up nice and tall throughout the spine.
Gently close down the eyes.
Begin by taking three deeper breaths than normal.
In through the nose and inside out through the mouth.
Ahhh.
.
.
Shift your breathing back so it is in through the nose and out through the nose.
Take a moment to bring your awareness into your physical body and notice the quality of your body,
The quality of your limbs,
Your abdomen,
Your torso,
Your shoulders and your head.
Notice the quality of your mind and the quality of your breath.
And then shift your attention back to your physical body and into the space around your heart.
How does the heart space feel?
Notice any sensations.
And notice your breath coming into the heart space.
Don't modify the breath in any way.
Just allow it to be natural.
Allow it to move freely on its own.
Start by wishing yourself to be happy and free from suffering.
Send yourself love.
Internally repeat that in your mind.
I wish to myself to be happy and free from suffering and send myself love.
Next,
Think of someone you love,
Someone close to you that comes easily to your mind.
Picture them,
Picture them about six feet in front of you.
Picture them happy and send them loving kindness and wish them to be free from suffering.
Move on to the next person.
Start with those close to you,
Those that come easily to your mind.
With each person that comes up in your head,
Picture them happy.
Send them loving kindness and wish them to be free from suffering.
And then as you move on to the next person and the next person,
Let the circle widen.
Let the circle grow.
And don't be surprised if people arise that you don't expect people that you might have negative emotions with.
See them all as happy and free and send them loving kindness and wish them to be free from suffering.
And then move on to the next person and to the next person,
Letting the cycle grow and grow.
Picturing them happy and free,
Sending them love and wishing them to be free from suffering.
Let the circle grow.
And then move on to the next person.
Let the circle grow.
And then move on to the next person.
Let the circle grow.
And then move on to the next person.
Let the circle grow.
Finish off with the last person that you have in front of you.
And when you finish,
Come back to noticing your breath and shift all of your awareness back into the heart space.
Know that when you feel whole,
You don't expect others to fill you up.
There's nothing wrong with love from another person.
But remember that it doesn't come from the outside.
It is in you.
You are love.
You are creating this feeling,
This emotion.
And people who trigger you are your most important teachers.
Take three deeper breaths than normal in through the nose and then let it open mouth,
Let it all go.
Whenever you're ready,
Gently bring your awareness back into the space around you and open your eyes.
Take quietly for a few moments,
Reflecting on your experience.
I wish you to be happy and free from physical and mental suffering.
I send you much love and kindness.
I see you tomorrow.
Namaste.
