Inhaling for 1,
2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
And exhaling out through the mouth 2,
3,
4,
5,
6,
7.
Exhaling through the mouth 2,
3,
4,
5,
6.
Last deep breath.
Inhaling for 1,
2,
3,
4.
Hold 2,
3,
4,
5,
6,
7.
Deep exhale through the mouth for 2,
3,
4.
And now just tune into the breath.
Let the breath be as it is.
As an act of self-compassion.
No need to change the breath,
No need to control the breath.
Let the face relax.
Let the skin on the face relax.
Begin to feel the breath in the one spot it touches the nostrils.
Feel the breath in the nostrils.
Place your awareness in that one place where the breath enters the nostrils.
And now feel the breath in the whole nose.
Maybe as a dryness coming and going.
Move your awareness to the throat.
And feel the breath as it brushes through,
Moves through the throat.
Feel the breath with a kind of warmth.
This breath that gives you life in every moment.
Begin to feel the breath in the chest.
Infusing your awareness with tenderness for the breath.
And now imagine you could breathe right into the heart.
And breathe right out of the heart.
Keeping your face relaxed.
Keeping the space between your eyebrows relaxed.
And your mouth and your belly relaxed.
And now imagine you could breathe right into the chest.
Sending the breath right into the heart.
And breathing out of the heart.
From this breath,
From this heart,
Bring to mind a loved one.
Bring to mind someone you really care about.
Bring to mind someone you feel a lot of warmth toward.
That person who it's just easy to send compassion to.
Imagine this person right in front of you.
Their face.
And now look at this person with eyes of gentleness.
What would that feel like?
Look at this person with your eyes of gentleness.
Look at this person with your eyes of gentleness.
And imagine this person truly happy.
Imagine this person smiling and beaming.
See their personality come out,
Their authenticity.
Their face relaxed.
At ease.
Bring that image right into your heart.
And as you breathe out,
Extend that warm golden light from the center of your heart.
Imagine this light that carries your feelings of warmth and gratitude for this person.
Imagine this light physically touching your loved one.
Bringing happiness,
Ease,
Fulfillment,
And love.
And as you breathe out,
Extend that warm golden light from the center of your heart.
Wish for your loved one.
May you love and be loved.
May you always find safety and peace inside and out.
And as you breathe out,
Extend that warm golden light from the center of your heart.
Saying for this person,
You don't need to be a certain way.
You don't need to be in a certain mood.
You don't need to do certain things.
As you are,
There is space in my heart for you.
Sending this person compassion with the wish.
May you be happy.
And feel happy.
May you be safe and feel safe.
May you experience so much joy that you bring joy to all those around you.
And acknowledging that although you know this person,
You cannot ever fully know what they're going through right now.
You can't fully know what their heart beats for right now.
All we can do is let this person be as they are.
Offer acceptance.
Offer warmth.
And offer real connection from your heart to their heart.
Setting the very deep intention.
May my thoughts,
May my words,
May my actions serve your happiness,
Your ease,
Your freedom.
May my thoughts,
May my words,
May my actions serve your happiness,
Your ease,
Your freedom.
Thanking your loved one.
Saying thank you for existing just the way you are.
Thank you for existing just the way you are.
And now take a deep breath in.
Take a deep breath out through the mouth.
Thanking yourself,
Your heart,
For doing this practice.
And release any images,
Any thoughts.
Just come back to the breath.
Ending with compassion for yourself,
For your heart,
For your body,
For you,
Just the way you are.
And take a deep breath in.
And a deep breath out through the mouth.
Opening your ears to sounds in the room.
