Find a comfortable seat.
Take your time to shuffle,
To move,
To fully land here in a seat that will be comfortable for the duration of this practice.
Allow your shoulders to lift up,
Back and down and then take a long slow breath in,
Slow breath out and gently land your awareness at your heart.
Allow the heart to expand as you're breathing and settle back and down on your breath.
Continue to breathe this way,
Feeling this sense of the heart getting bigger and fuller as you're breathing and softer and more supple on the breath out and starting to envision a bright green light surrounding your heart and as you breathe in that green light expands and as you breathe out it contracts.
Take a few more breaths like that and then let that thought go,
Let the light go just for now and keeping your eyes closed think of a person who loves you very much.
It could be someone from the past or the present,
Someone still in your life or someone who's past.
It could be a teacher,
It could be a guide.
Just allow that person to come forwards naturally and imagine that person standing in front of you,
Sending you all of their love.
That person is sending you wishes for your safety,
For your well-being,
For your happiness.
Feel the warm wishes and love coming from that person towards you.
Now imagine that you are surrounding on all sides by all the people who love you and who have loved you.
Picture all of your friends and loved ones surrounding you now.
They are standing in front,
Behind and from side to side and they are sending wishes for your happiness,
Your well-being and your health.
Bask in the warm wishes and love that is coming from all sides.
You are filled and overflowing with warmth and love and saying to yourself internally,
May I be happy,
May I be well,
May I be safe,
May I be at peace and live with ease.
May I be happy,
May I be well,
May I be safe,
May I be at peace and live with ease.
May I be happy,
May I be well,
May I be safe,
May I be at peace and live with ease.
Now picture a person that you love,
Perhaps a relative or a friend and begin to send the love that you feel back to that person from your heart.
Send that love back.
You and this person are so similar,
Just like you.
This person wishes to be happy and have a really good life.
Send all of your love and warm wishes to that person and repeat the following phrase internally to yourself.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Now think of an acquaintance,
Someone you don't know very well and towards whom you do not have any particular feeling,
Perhaps just a neutral feeling.
It could be a neighbor,
A colleague,
Someone who serves you at a local shop or someone you see around from time to time but you don't know very well.
Allow that person to come into the forefront of your mind.
You and this person are also alike in your wish to have a good life.
Like you,
This person wishes to experience joy and happiness in his or her life.
Sending all of your wishes for well-being to that person,
Repeating the following phrase internally to yourself.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Now think of someone that you may not get along with.
It may be someone that you have long-standing difficulties with,
Conflict with or something that's happened in the past that is maybe unresolved.
Call the difficult person to mind and be really honest with yourself about how you feel.
There's no judgment.
Allow your feelings to arise.
Notice any feelings of negativity that you have towards that person.
Notice any tendency you have to think badly of that person or perhaps the desire to deepen the conflict you have with them and then let go of these tendencies.
Instead,
Wishing them well and I know that this may feel really hard,
Challenging,
Uncomfortable but stay with me for this one and repeat the following phrase silently.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you also be happy,
May you also be well,
May you also be safe,
May you also be at peace and live with ease.
Now expand your awareness and picture the whole world in front of you as a little tiny ball and send your warm wishes to all living beings who just like you want to be happy and repeating that mantra three more times.
Just as I wished you,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wished you,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Just as I wish to,
May you be happy,
May you be well,
May you be safe,
May you be at peace and live with ease.
Bringing your awareness back to your heart space,
Back to the green,
Expansive light.
Take a deep breath in and a deep breath out.
Take another deep breath in and let it go and whenever you feel ready,
In your own time,
You can open your eyes.
