You can close the eyes and settle into the body.
Start with a deep breath in slowly through the nose,
Sensing the lungs,
The chest as it expands,
And then a slow exhale through the mouth,
Just settling in.
Let's take another breath,
Slow in through the nose,
Maybe bringing some awareness to the temperature of the air as it fills the chest,
The belly,
Holding the tension as it's full and then slowly relaxing,
Letting it go.
One more slow,
Full,
Deep breath into the belly,
Feeling the tension and the expansion at the top of the breath,
And then the moment of release as you relax and the air slowly escapes,
And allowing your breath to just fall to a natural rhythm,
Breathing any way you'd like,
Feeling the feet on the floor,
Finding a posture that's alert and awake but not stiff,
Checking in with the body to see if there's any part of the body that's asking for attention.
If there is,
You can just rest your attention on that body part,
And unhinging the jaw,
Letting it relax and fall,
And bringing to mind any intentions that you have.
Maybe you came on this call with an intention,
Or you have one that's present,
An intention for your week or for your month,
Year,
Life,
Just allowing yourself to look to see what direction am I pointing,
Where do I intend to go,
Just sitting and breathing.
When the mind wanders,
You can just bring it back to the breath,
The simple in and out of the breath.
Then with a slight smile in the eyes,
You can soften the eyes and allow the corners to turn up.
When you look out into the world,
Just what's in your mind's eye,
Just smiling through the eyes and you think,
Looking out into the world,
What's the thing you see?
Do you see a person,
Place,
What comes to mind?
Whatever that object is,
That person,
That place,
That thing,
Scenario,
When you think of looking out into the world,
Whatever you see,
Just sit and smile softly.
Notice what the experience for you is like as you look with loving kindness on that.
If you'd like,
You can just move around this world that you're looking out into.
When I say look out into the world,
You can feel free to move about,
As they say.
You're just practicing bringing loving kindness to anything you see,
Any body you see,
Noticing what that feels like in your body.
What's your experience of life when you look out with loving kindness,
With gentleness?
Notice how your body feels moving around the world with loving kindness.
Notice that frequency,
That vibration of loving kindness.
You can just wallow in it.
You may come across something that's more challenging to look upon with loving kindness.
You may be ready for that challenge and you can bring it to mind,
And if you're not,
Then you can just pass.
Notice that you have the opportunity at any time to look upon anything with loving kindness and to bring this vibration into your day.
That's why we practice in the morning,
Or whenever you're practicing,
Just to set that vibration to pick up on that frequency,
So we know how to tune the radio to this particular frequency.
Moving about our day with loving kindness,
When you're ready,
You can take a few more breaths.
When you're ready,
Just open the eyes.
