So yes,
Bring a one bolster underneath your knees and one bolster vertical behind your back and then lay back over the bolsters.
Give yourself a nice stretch and then get comfortable.
Get comfortable with your chest open.
Today for this class is the opportunity to release or let go of some of what you've been carrying around with you.
They say that we carry the weight of the world on our shoulders.
Science says that it is the weight of our head and walking on two feet that causes us to slump and spirituality says that over the years,
It's really just protecting our hearts.
So in this safe space that we've created is an opportunity to open up to let go of some of that weight you so patiently bear upon your shoulders.
And I want you to bring into your mind,
The picture of somebody that you love.
It could be something to maybe it's an animal.
Maybe it's a person.
Just bring that thing to mind.
And then feel your heart start to open start to expand and fill with love.
And then you can picture this person in front of you.
You can just sense the person and just send them good blessings.
May you be well.
May you have peace.
And may you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
Good wishes and love back to this person that you love.
May you be well.
May you have peace.
And may you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
May you have peace.
May you be well.
May you be free from suffering.
Just send them so much love.
They bring you joy,
They bring you love.
Send it back.
May you be well.
May you have peace.
May you be free from suffering.
And just remember that you can always come back to this person,
That your whole meditation can literally be sending this person love.
And you can also switch it now.
And think about yourself.
Either picture yourself in front of you or just sense yourself laying here with your chest open.
And send yourself some well wishes.
May I have peace.
May I be well.
May I be free from suffering.
And just really think about that.
You deserve that as much as anybody.
May I have peace.
May I be well.
May I be free from suffering.
Any way that you want to word it.
May I be well.
May I have peace.
May I be free from suffering.
And just think about those well wishes,
Not thoughts of desperation like no more suffering.
Just thoughts of release,
Contentment.
May I be well.
May I have peace.
May I be free from suffering.
May I have peace.
May I be well.
May I be free from suffering.
May I have peace.
May I be well.
May I be free from suffering.
May I have peace.
May I be well.
May I be free from suffering.
And now bring to mind somebody of neutrality.
And maybe somebody that has served you in town,
Maybe one of the staff members around here.
Just think of somebody and send them well wishes.
May you have peace.
May you be well.
May you be free from suffering.
Could be a barista,
Somebody you saw on the street,
Like just anybody.
Just think of somebody and send them well wishes.
And maybe somebody that you really have like a huge negative or a positive.
Just may you have peace.
May you be well and may you be free from suffering.
Any time if you start to feel a little complacent or like you have drained all the love out of your heart,
May you be well.
May you have peace.
May you be free from suffering.
May you have peace.
May you be well.
May you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
May you have peace.
May you be well.
May you be free from suffering.
Think again of the person that you love.
Refilling your heart.
Recharging.
Now choose a person that you might have a bit more negative associations with.
And the level of depth here is completely up to you.
This can be a huge,
Deep,
Dark person.
And this could also be somebody that just kind of pissed you off a little bit.
It's totally up to you.
Whichever person you choose.
And so the goal here is just to remain within a place of love.
And to remain in a place of contentment.
And not fall into the story.
And so what we're doing here is just sending well wishes.
In no way are we saying what happened is okay.
In no way in this moment are we forgiving that person.
We're just coming to a conclusion.
That hurt people hurt people.
And sending them some wishes,
Some well wishes.
Some peaceful wishes.
Some wishes of no longer suffering.
And just send the person that you would like to work with today.
To send loving kindness.
And sense that person.
And just send them.
These thoughts.
May you be well.
May you have peace.
May you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
May you be well.
May you have peace.
May you be free from suffering.
May you be well.
May you have peace.
May you be well.
May you be free from suffering.
May you have peace.
May you be well.
May you be free from suffering.
May you have peace.
May you be well.
May you be well.
May you have peace.
May you be well.
May you be free from suffering.
Just come back.
Letting that person.
All the people that you have thought about.
Just drift off with well wishes.
Start to wiggle your fingers.
Take a couple of deep breaths.
Take a couple of breaths here.
Taking a moment.
Any time that you need to.
Just review.
What has happened for you.
