Welcome to your meditation practice.
Let's begin by finding the meditative seat with your spine straight but not stiff,
Shoulders released from the ears,
The eyes closed.
Feel the natural breath and remember,
Remember your motivation,
That deep inner commitment that brings you to the practice of mindfulness,
That brings you to the practice of meditation.
And feel the energy of that motivation supporting you now.
Feel it breathing you as you shift the body from right to left and left to right very subtly,
Aligning the central channel of your being along the center of gravity,
Finding that seat of balanced presence.
Take three full deep breaths at your own rate and rhythm,
Full expansion,
Complete exhale,
Filling the body with life and energy and releasing tensions to deepen that sense of presence to stabilize that posture of meditation.
And as the breath returns to its own rhythm,
Feel as though you are breathing in and out of the heart through the center of the chest,
That the breath was flowing into the heart and extending out from the heart.
And as you breathe in and out through the heart,
Bring loving awareness to yourself,
Saying wordlessly in rhythm with the breath,
May I be safe.
May I be peaceful.
May I be kind to myself.
May I accept myself as I am,
Breathing into the heart,
Bringing self-compassion to the body and mind by breathing into the heart,
Be safe,
Be peaceful,
Be kind to myself,
Acceptance.
Breathing in safety,
The feeling of peace into the heart,
Breathing in kindness,
Breathing in acceptance.
And now we'll extend that compassion out to somebody that you're aware of.
It could be somebody that you have struggled with or who you are aware of who is struggling with them selves.
Somebody who would benefit from safety,
From peacefulness,
From kindness and from self-acceptance.
And as you breathe now,
Send out from your heart with a breath,
May you be peaceful.
May you be safe.
May you be kind to yourself.
May you accept yourself with loving awareness.
With each breath from the heart,
Send out that intention to that person that you are bringing to mind,
Send into their heart.
May you be safe.
May you be peaceful.
May you be kind to yourself.
May you accept yourself as you are.
Send the feeling of peacefulness to that person,
Gently letting it rest on their heart and they can breathe it in.
Send the feeling of safety to that person so it rests gently on their heart.
They can breathe it in.
Offer them that quality of kindness that they might breathe it in and the feeling of acceptance that they might breathe it in.
And now as you breathe in and out through the heart,
Expanding that circle of compassion to all the people known and unknown who would benefit from safety,
Peacefulness,
Kindness and acceptance.
Widening the circle of the heart and with each breath,
Sending out the feeling to all those people known and unknown,
Including your own being.
May we be safe.
May we be peaceful.
May we be kind to ourselves and each other.
May we accept ourselves and thus accept each other.
Through the heart,
Breathe out to yourself and all those others,
Safety,
Peace,
Kindness,
Acceptance,
With the breath,
Safe,
Peaceful,
Kind,
Acceptance.
Let the breath guide you now.
Let the breath guide you into that deep sense of loving awareness,
Touching your heart and the heart of all those who would benefit.
And when you're ready,
Gradually and gently open your eyes,
Carrying that feeling into the rest of your day.
