Find a comfortable posture,
Whether you want to sit in a chair or in the ground,
Or perhaps you want to lie down.
And this is an invitation to let the mind rest,
Listening to the sound of the ball and settling in today's practice.
Start with the alignment of the body.
Step one,
Get the alignment of the body right and that might mean you just kind of shift around a little bit so the body is supported at the same time attentive and open.
And notice how you don't necessarily need any instructions,
Actually it is the opposite.
Just tune into the wisdom of your own body.
Feel the alignment,
Whether you're sitting or lying down.
An alignment which is aware and open.
Step two is to relax into the alignment.
So notice parts of the body that you could soften or relax more.
The body is still attentive but notice you can hold yourself less effort.
And you might feel breathing.
Notice the movement of breathing.
So welcoming breathing into your practice.
And you might want to keep light attention here on the breath.
Just let it be there in the background.
As you sit,
Please slide your feelings into your heart.
Notice the warmth of your heart.
Perhaps a warmth or whatever is arising for you right now.
What's showing up?
What's present as you sit in this moment now?
Just the same to the sense of warming towards whatever it is coming up for you.
And staying with the feeling of the heart.
Staying with the warm quality of your heart.
I will ask you to repeat the words.
May I enjoy happiness and the root of happiness.
Repeat these words.
May I enjoy happiness and the causes of the roots of happiness.
And let this feeling from these words fill all of your body.
A sense of happiness and deep well-being.
How does it feel to just simply sit and allow yourself to experience this moment?
Enjoy happiness and the causes of the root of happiness.
Keep coming back to the words.
And abiding in the feeling as you repeat these words.
If there is something you notice that's blocking happiness or the ability to experience the cause of the root of happiness.
You might want to tune in that for a moment.
And compassionately abide in the feeling.
Warmth towards that and then simply coming back to the affirmation.
May I enjoy happiness and the root of happiness.
Stay at the heart.
Notice the feeling of warmth of the heart.
Might you bring to your mind's eye perhaps a friend or a family member or a loved one.
As if they were sitting in front of you and looking right back to you.
And from the warmth of the heart might you wish that person you may want to slight their name.
That person enjoys happiness and the roots and causes of happiness.
Just from the warmth of the heart sending out that wish happiness and the causes of happiness.
May you enjoy happiness and the root of happiness.
And now bring someone in your mind's eye who is neutral to you.
Perhaps someone who serves you in the supermarket or in a restaurant or perhaps someone from work.
As if they were sitting in front of you and looking back right to you.
And from the warmth of the heart might you wish that person you may want to slight their name.
That person enjoys happiness and the roots and causes of happiness.
Just from the warmth of the heart sending out that wish happiness and the causes of happiness.
Out that wish happiness and the causes of happiness.
May you enjoy happiness and the root of happiness.
And now bring someone in your mind's eye.
Someone who is challenging to you.
Someone with whom you have a difficult relationship with.
Perhaps your ex-partner,
Perhaps your mom,
Perhaps your dad,
Your boss or perhaps with yourself.
As if they were sitting in front of you and looking back to you.
And now bring someone in your mind's eye.
Someone who is neutral to you.
From the warmth of the heart might you wish that person enjoys happiness and the roots and causes of happiness.
Just from the warmth of the heart sending out that wish happiness and the causes of happiness.
May you enjoy happiness and the root of happiness.
And now bring in your mind's eye all sentient beings.
And from the warmth of the heart might you wish that all sentient beings enjoy happiness and the roots and causes of happiness.
Just from the warmth of the heart sending out that wish happiness and the causes of happiness.
May you all enjoy happiness and the root of happiness.
Make the quality bigger and expand your heart to all sentient beings abiding in the feeling of affirmation.
May you all enjoy happiness and the root of happiness.
Gently bring awareness back into your body.
Noticing this warm and loving sensations in your body.
Take a moment just to settle in.
Like noticing the space around you.
Noticing the space above you.
Noticing the space below you.
Space to the left.
Space to the right.
And once again let the sound of the ball settle you into this moment now.
And it feels right for you.
You might want to blink your eyes open and close a couple of times.
To come back to a seeing space around you.
And when you're ready you could lift off the gaze and relax.
Thank you so much for practicing with me today.
Namaste
