Let's start by taking a long,
Slow,
Deep breath in through our nose.
Feel it flowing through your chest,
Into your belly.
Holding at the top for a few seconds and releasing the breath.
One more time,
Take a long,
Slow,
Deep breath in through the nose,
If that's available to you.
Feel it flow through your chest and your belly.
Hold it at the top.
And then release,
Sigh it out.
Nothing left to do.
And start breathing naturally.
Bring awareness to the rhythm of your natural breath.
Maybe find some gratitude in our amazing bodies for their ability to allow us to breathe so effortlessly.
And if it feels comfortable for you,
Feel free to place your hands on your heart.
And let's start by sending ourselves some love.
Some loving kindness.
As you take a breath in,
Allow your heart to fill with love and kindness for yourself.
For the amazing person that you are and always will be.
For showing up for yourself.
And making an effort to be the best version of yourself.
Breathe in,
Breathe out loving kindness for yourself.
And then let's try and think about something that makes us happy.
Could be a person,
Could be an activity,
Could be anything you want it to be.
Just something that makes you happy.
And breathe it in.
Bring it to your mind's eye.
And breathe it in,
Breathe it out.
And then with your hands still on your heart,
If that feels comfortable for you.
As you breathe in and out,
Say to yourself,
May I be well.
May I be happy.
May I be healthy.
And may I be free from suffering.
Say it with as much kindness and affection towards yourself as feels comfortable for you.
May I be well.
May I be happy.
May I be healthy.
May I be free from suffering.
Now let's bring a loved one to mind.
Could be a partner,
A child,
A friend,
A pet.
One person you love or thing you love.
And repeat silently and gently to yourself.
With them in your mind's eye,
May you be well.
May you be happy.
May you be healthy.
And may you be free from suffering.
Just sit gently with that person or pet in your mind's eye and repeat silently to yourself.
May you be well.
May you be healthy.
May you be happy.
And may you be free from suffering.
And let's try and think of somebody who you may have a grievance with.
If it feels comfortable to you,
Picture them in your mind's eye.
And repeat to yourself,
Silently,
May you be well.
May you be happy.
May you be healthy.
And may you be free from suffering.
It could be somebody who you've had a disagreement with.
It doesn't have to go too deep.
Try and picture them in your mind's eye and repeat to yourself,
Silently,
May you be well.
May you be happy.
May you be happy.
May you be healthy.
And may you be free from suffering.
Now think of a stranger.
It could be somebody you don't know.
Somebody you've never met.
Somebody you met at the coffee shop this morning or this afternoon.
Just think of a stranger.
Picture or imagine them in your mind's eye.
And say to them,
May you be well.
May you be happy.
May you be healthy.
And may you be free from suffering.
Silently to yourself,
Repeat the words,
May you be well.
May you be happy.
May you be happy.
May you be healthy.
And may you be free from suffering.
And finally,
Picture or imagine all of the creatures and beings on this planet.
Vast amounts of people,
Pets,
Animals,
Creatures.
And with as much kindness and affection,
Repeat to yourself silently,
May you be well.
May you be happy.
May you be healthy.
And may you be free from suffering.
And allow this loving kindness to ripple through the world.
May you be well.
May you be healthy.
May you be happy.
May you be free from suffering.
And gently let that go.
If your hands are still on your chest,
Feel free to relax them by your side.
And let's just be in this moment.
Bringing awareness to how our body and our minds are feeling.
Full of loving kindness and affection towards ourselves and others.
Just sit gently with that for a few moments,
Allow it to fill you up.
And I'll mind the time.
When you hear me ring the chime,
Just sit gently with your eyes closed.
May you be well.
May you be happy.
May you be healthy.
And may you be free from suffering.
Allow this loving kindness and affection to flow through you for the rest of your day.
Take a long,
Slow,
Deep breath in.
Slowly let that go.
Once again,
Long,
Slow,
Deep breath in.
Gently let that go.
And as you let that go,
Wiggle your fingers and your toes.
And when you're ready,
Open your eyes.
