Close your eyes and turn inwards.
Start to deepen your breathing and on every exhale see if you can relax your body a little bit more.
Relax your forehead.
Relax your jaw.
Relax your shoulders.
Relax your hips.
Today's practice is loving kindness.
A meditation designed to increase feelings of compassion both for others and also for the self.
To start bring to mind a loved one.
It could be a family member,
A friend,
A partner,
Whoever came to mind first is the correct person for today's meditation.
See them in your mind's eye seeing every detail as if they are standing or sitting right in front of you.
And as you see them I want you to smile and send them this well wish.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
See them receiving these well wishes and then send them off with love.
Next bring to mind someone who you have a challenge with.
Again it could be a loved one.
It could be a colleague.
Someone who you're having difficulty relating to.
And again the first person who comes to mind is the correct person for today's meditation.
See them clearly.
Again as if they're sitting or standing in front of you.
Smile at them and send the same well wish.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
Again see them receiving these well wishes with a smile.
And then send them off with love.
Next bring to mind a community that you feel part of.
See in front of you some members of this community who are here representing the entirety of the community.
See them clearly as if they really are there before you.
And again smile at them sending the same well wish.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
And again see them receiving these well wishes with a smile.
And send them off with love.
Now see in front of you all of the people that you have sent this wish to in today's meditation.
See them standing in front of you and returning the same wish to you.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
May you be happy.
May you be healthy.
May you be safe.
And its your turn to receive these well wishes from them.
Again exchanging a smile and sending them off with love.
And finally give this wish to yourself.
Bring both hands onto your heart center and say to yourself,
May I be happy,
May I be healthy,
May I be safe.
May I be happy,
May I be healthy,
May I be safe.
May I be happy,
May I be healthy,
May I be safe.
And just take some time just to be in this energy of loving kindness,
This energy of compassion that you have created.
Just focusing on your heart center and knowing that there is nothing to do but just breathe.
You And now slowly to start coming out of the meditation.
Again deepen your breathing,
Reconnecting to your physical body.
Start to notice the sounds around you,
Reconnecting to your external environment.
You can bring some movement into your body and then when you're ready you can open your eyes.
