Find a comfortable position for meditation.
Could be sitting,
Lying down,
Or even standing.
And once you've settled into that position,
Start to notice the breath,
The natural breath.
No manipulation,
No need to change anything.
Just watching the inhalations and the exhalation.
Notice the state of your mind.
Is it busy?
Is it calm?
Is it somewhere in between?
And allow the body to support you,
Relaxing through the eyes,
The face,
The tongue,
Hands sitting gently against the legs or in the lap.
You might even give yourself a little massage in those usual spots of tension,
The places that get you every time.
Maybe that's the neck or the shoulders.
Could squeeze your face,
Let go of tension,
Shake your head,
Make it yours.
And then once again,
Settling.
And as the spine reaches long and strong,
Let the heart become soft and open.
See if you can let go of barriers around your heart.
Anything that keeps you from being here,
Present,
In this moment,
Not the last moment and not the next moment,
This moment.
And you may wanna bring some being into mind,
Some being that you love with every part of your being.
Could be a person,
Could even be a pet.
Feel your heart swell with love,
With compassion,
With gratitude.
And as you hold that being in your heart,
Allow yourself to send well wishes to that being.
Send kindness.
May you be held in kindness.
May you be happy.
May you be well.
May you be peaceful.
Imagine that being looking at you and smiling and glowing and then looking back at you to return those well wishes.
May you be held in kindness.
May you be peaceful.
May you be well.
May you be happy.
So you allow yourself to be bathed in the compassionate embrace of loving kindness,
Of well wishing,
Of loving awareness.
Allow those feelings to radiate out,
Perhaps to others that you know,
Others that you don't know.
Knowing that you can walk through the world wishing well being and reflecting for a moment on how that might form your day,
The moments ahead of you.
And then come on back to the body,
Relaxing through the body,
Tapping into that wellspring of love in your heart and tapping into your breath,
Feeling a sense of well being,
Compassion,
And love that you can ride on throughout the rest of your day.
Taking a few breaths,
Bathing in that sense of well being,
Bathing in the breath.
And in a few moments,
I'll ring the bell,
I'll end the guidance and feel free to get on with your day or perhaps sit in silence for some moments,
Watching the breath.
Much peace to you.
