Just taking a moment now to settle in,
Adjusting the posture if needs be.
Just coming to a sense of stillness.
What's coming up in your awareness as you sit?
Perhaps sensations on the surface of the skin?
Perhaps sensations within the body?
Pulsating,
Throbbing,
Sharp,
Dull.
Heat,
Coolness.
Sense a flow of energy,
Numbness.
Whatever's here,
Just see if you can just become curious and quickly note what you discover.
As we take three deep breaths to really help us land in this moment and land within our bodies.
So breathing in through the nose.
And out through the mouth.
Letting go of tension with the out breath.
As best you can.
Returning your breath back to its usual rhythm.
Breathing in through the nose,
Breathing out through the nose.
And seeing if you can track the breath on its journey.
With nostrils,
The chest,
The belly.
Perhaps noting the slight gap between each in breath and each out breath.
Seeing if you can detect the breath in the sides of the body and the back of the body.
Just resting on this calming rise and fall with the waves of the breath.
The invitation now is to place a hand,
A palm,
Gently over the heart.
Or another part of the body which feels soothing for you.
And curling up the corners of your mouth to create a very effortless and comfortable half smile.
Taking a moment to see what happens when you do these.
These gestures of goodwill and care.
Connecting with warmth,
Connecting with what emerges.
As you bring to mind an image of a being that always makes you smile whenever you're around them.
As you bring to mind an image of a being that always makes you smile whenever you're around them.
This could be a person,
A child.
Or maybe an animal.
Or perhaps a being that is fictional.
Just bringing the image to mind.
Allowing their presence to be with you.
And offering them the following phrases.
May you be happy.
May you be healthy.
May you be peaceful.
And may you live with ease.
Holding the image in mind.
Silently from the heart,
Seeing if you can offer out these phrases to your being.
The words themselves aren't necessarily that important.
What's important here is to connect with the intention to offer out care,
Compassion,
Goodwill.
Allow that intention to radiate out from the heart space.
May you be happy.
May you be healthy.
May you be peaceful.
May you live with ease.
And may you be happy.
Now bringing yourself to mind alongside this other.
So both of you are now in the picture.
Connecting with the intention.
Allowing the heart to be open.
May we be happy.
May we be healthy.
May we be peaceful.
And may we live with ease.
May we be happy.
May we be healthy.
And may we live with ease.
May we be peaceful.
May we both live with ease.
Connecting with what's arising for you,
If anything.
Connecting with the warmth around the heart.
As you say goodbye to the other.
And retain an image just of yourself.
From the heart,
Connecting with the intention to offer out goodwill.
Keep the following phrases to yourself.
May I be happy.
May I be happy.
May I be healthy.
May I be peaceful.
May I live with ease.
May I be happy.
May I be healthy.
May I be peaceful.
And may I live with ease.
Just resting here with whatever's emerging in your awareness.
As you take a moment to reflect on the way you are.
Take your attention back down to where the body is,
Making contact with the surface beneath.
And in your own time,
Whenever it's right for you to do so,
Gently opening the eyes.
