Arriving into the body,
Arriving into the breath,
Feeling the weight of gravity planting you firmly,
Yet gently here in this room in this present moment.
Feeling the movement of the breath,
Maybe bringing in gentle reminders with each in and out breath,
Breathing in,
Calm,
Breathing out,
Ease.
Breathing in,
Calm,
Breathing out,
Ease.
Softening the shoulders,
Softening the jaw,
And allowing your attention to start to float to your heart space and connecting with the heart in whichever way feels most authentic for you,
Whether it's the beating of the heart physically within the chest cavity,
Maybe it's a green glow of the heart chakra,
Or maybe neither.
Allowing your chest to soften and open as you start to call to heart and mind,
A loved one for whom it is easy to wish loving kindness upon can be a friend,
A family member,
A loved one,
Excuse me,
A pet.
Perhaps imagining them sitting here in front of you,
Smiling,
Meditating,
Maybe imagining where they are right now in this moment in time,
What they may be doing,
Connecting with their spirit in either of those two ways,
Or maybe even imagining them doing something that they absolutely love doing,
Just connecting with their joy,
Choosing one of these three options and allowing the visualization and the feeling to crystallize as you start to send meta to them through the phrases,
May you be happy,
May you be healthy,
May be well,
You live with ease,
May you be happy,
You'd be healthy,
Maybe well,
You live with ease,
May you be happy,
May you be healthy,
Maybe well,
You live with ease,
Really focusing your attention and your intention on the phrases and the quality of care for this person for this being,
Continuing to repeat the phrases,
May you be happy,
May be healthy,
Maybe well,
You live with ease,
Maybe happy,
Maybe healthy,
Maybe well,
You live with ease,
Maybe happy,
Maybe healthy,
Maybe well,
You live with ease,
Maybe happy,
Maybe healthy,
Maybe well,
You live with ease,
If you've gotten distracted just gently shifting your attention back to the phrases,
Back to the person and the being,
Back to the quality of love and care,
Repeating the phrases,
May you be happy,
May you be healthy,
Maybe well,
You live with ease,
May you be happy,
Maybe healthy,
Maybe well,
May you live with ease,
Holding this person as being in your awareness for a few more moments,
Feeling the connection,
Allowing whatever's present in the body,
Your emotional awareness to be welcomed as well,
Letting them start to fade,
To come back into the heart,
And having cultivated a sense of loving kindness,
Starting to turn that inward,
Starting to direct that to yourself,
And as you offer phrases,
Connecting with both the giving and the receiving,
As you whisper inwardly,
Feeling into the quality of care,
The quality of loving kindness towards yourself,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
Just like my loved one,
I deserve,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
May I be happy,
May I be healthy,
May I be well,
May I live with ease,
Holding yourself in your own loving attention for a few moments,
Allowing these words to sink in,
Allowing whatever else is present to be present,
Welcoming it all,
Now starting to progressively open your awareness to the group in the room,
To the city block and all the families and people and animals in those homes,
The city of Denver,
The millions of people,
Animals that are alive here in this city,
Opening up to the whole state,
The whole country,
The whole planet,
8 billion people,
Billions of creatures,
Living,
Breathing,
May all beings be happy,
May all beings be healthy,
May all beings be well,
May all beings live with ease,
May all beings be happy,
May all beings be healthy,
May all beings be well,
May all beings live with ease,
May all beings be happy,
May all beings be healthy,
May all beings be well,
May all beings live with ease,
May all beings everywhere be happy,
May all beings everywhere be healthy,
May all beings everywhere live with ease,
May all beings everywhere be well,
Coming back into the heart space now,
Feeling the body here,
Feeling the breath,
Feeling the space around you,
Noticing sounds,
Noticing whatever light shines through closed eyelids,
And in your own time,
Opening your eyes,
Coming back into space.
