Closing your eyes,
Let the breath flow naturally.
Tune into the breath,
Feeling its sensations in the nose,
In the throat,
In the chest,
In the belly.
Seeing where you feel the breath the most.
And now bring to mind someone you really care for,
Someone who has contributed to your well-being and who you don't want to blame.
Bring to mind a friend or a teacher or a family member,
Someone near or far.
Bring this person's image into your mind and into your heart,
And enjoy bringing this person to mind.
Imagine this person really happy,
And now wish for this person,
May you be happy.
From my heart to your heart,
I wish you happiness.
Keeping your chest relaxed and the muscles around your eyes relaxed and your face and your neck relaxed,
Send this person the wish,
May you feel joy,
May you be healthy,
May you be safe,
May you be peaceful.
And say to that person,
You can be as you are.
Thank you for just existing.
I release you from any blame for any limits that you have,
That all human beings have.
I am grateful you exist.
Thank you for everything.
Just noticing how that felt,
And setting the intention to release all beings from blame.
And let's end by sending compassion to yourself and all beings.
May we all be happy and healthy.
May we all find peace and support within ourselves.
May we all be free of inner harm and outer harm,
And ending with the intention,
May I connect with ease to all beings.
May I be kind to myself,
And may I notice all the happiness that already abounds in this body,
In this mind,
And in this spirit.
And now thank your heart for opening and engaging,
And for connecting to the practice of self-compassion.
