I invite you to assume a position that feels grounded and open,
Perhaps sitting tall,
Creating gentle length in the spine,
In the body,
Maybe recline,
Lie on the yoga mat,
The floor,
The bed.
There's no right or wrong answer.
Simply make space to be about 5% more comfortable.
Coming to gentle rest for a few moments,
Allow your breath to become unhurried,
Unrushed,
Deep into the belly,
Ribs and chest.
Letting air fill up the belly and body.
Exhaling.
Checking the body,
Making notice of how it feels in this moment.
As you settle in your form,
Begin to observe.
Careless flow of the mind,
Noticing thoughts arriving and departing.
Being the sky that the weather and clouds drift through.
Sensing how the mental activity may begin to soften and slow.
Picturing your own inner landscape as a shaken globe of water and fine glitter.
Feeling the energy and activity slowly,
Naturally.
Sifting down and finding stillness.
Sending love to self.
Gathering your entire awareness,
Directing it inward to your own heart.
Bringing hands to heart and repeating these benevolent wishes silent to yourself.
Making my voice become your voice.
May I experience safety and protection.
May my body know health and vitality.
May my spirit be filled with joy and contentment.
May I be released from suffering and pain.
May I reside in peace and deep well-being.
If you can,
Bring in your own image.
May I be happy,
Loved and free.
Allowing all these words to just swim around the body,
Bringing this to the places that are tight or heavy,
Thick,
Where this needs to be.
And bringing to mind an individual or a collection of people who you hold in high regard.
Someone you admire,
Someone whose guidance or example has been a genuine source of inspiration or direct aid in your life.
Visualize this person or group before you.
Seeing them completely at ease as you voice these wishes.
Imagine them illuminated by a soft warm light perhaps.
Even with a light smile resting on the face.
May they experience safety and protection.
May their body know health and vitality.
And their spirit may it be filled with joy and contentment.
May they release their suffering and pain.
May the peace reside and deep well-being within them.
May they be loved.
May they be free and may they be happy.
And just allow these words to fill up the body.
Let your mind gently turn toward a beloved presence.
Someone who effortlessly creates a spark of feelings of warmth and affection,
Bliss,
Love,
Joy,
Limerence within you.
Could be a family member,
A loved one,
Someone who's easiest for you to love right now.
Envision them happy,
Truly smiling and relaxed.
May you experience safety and protection.
May your body know health and vitality.
May your spirit be filled with joy and contentment.
May you release the suffering and pain.
And may you reside in peace and deep well-being.
May you be loved.
May you be free.
May you be happy.
And sending love to a neutral friend now.
Span that circle to include an acquaintance,
A stranger,
Cashier at the grocery store,
The person you briefly passed on the street,
Someone you only saw for a fleeting moment.
Holding this neutral person in the mind's eye,
Visualizing them well and smiling.
May you experience safety and protection.
May your body know health and vitality.
And may your spirit be filled with joy and contentment.
May you be released from suffering and pain.
And may you reside in peace and deep well-being.
May you be happy,
May you be loved.
May you be free.
And it can be difficult,
But now we can consider intentionally someone who might be a challenging individual,
Someone who perhaps tests your patience or an encounter that brought frustration,
Even a small or fleeting feeling.
See this person too well and at peace.
May you be safe and protected.
May your body know health and vitality.
May your spirit be filled with joy.
May you be released from suffering and pain.
May you reside in peace and deep well-being.
May you be happy,
Loved,
And free.
And sending love to all beings.
Let your compassion embrace life,
Vast and interconnected.
Plants,
Animals,
Every single person dwelling on this earth and beyond.
Let your care radiate outward without limits.
May all beings experience safety and protection.
May all beings know health and vitality.
May all beings be filled with joy and contentment.
May all beings be released from suffering and pain.
May all beings reside in peace and deep well-being.
May you be loved,
Free,
And happy.
And let us return once more to the self.
Sometimes directing this profound love inward is the most demanding task of all.
And your love and kindness muscle has been exercised.
Return your focus to your own being.
Imagine yourself shining,
Perhaps allowing a soft,
Genuine smile to emerge on your face.
May I experience safety and protection.
May my body know health and vitality.
May my spirit be filled with joy and contentment.
May I be released from suffering and pain.
May I reside in peace and deep well-being.
May I be happy,
Loved,
Free.
Allowing love to grow inside,
Filling the body with love,
Bliss,
Joy,
And extending outside the body is almost smothering how much love is around.
It grows to fill the room and love as far as the eye can see.
Take a moment to simply receive the resonance of this good wish.
Notice the internal sense of your body and mind.
Ready,
Gently introduce a little movement back into your fingers and toes.
Gentle stretch and notice the effects of this practice.
Thank you and Om Shanti,
Om Peace.
Namaste.
