Begin by finding your most comfortable seat to arrive and get grounded for this practice.
We will relax the body,
Turn your gaze inwards to honor and welcome your body and release the forehead,
Soften the eyebrows,
Release the jaw,
Relax both cheeks,
Nothing to do,
Nothing to express right now,
Imagine relaxing the ears,
The nostrils,
Soften the skin on the face,
Relax the nose and the chin and the throat,
Watch the breath in the throat for a few moments and watch the breath in the throat with interest,
Watch how the breath passes through the throat,
Maybe just as a dryness coming and going,
Let your attention linger there,
Enjoying just being with the sensation,
Enjoy being with sensation and being in the present moment fully with the breath in the throat,
Release the shoulders,
Soften the upper back,
Relax the collarbones,
Relax the chest,
Notice how the chest moves with the breath,
Witnessing,
Let the chest be soft,
Welcoming its gentle movements up and down,
Riding the waves of the breath in the chest,
Noticing the breath more fully with each moment,
Enjoying being with this breath and see now if you can pay attention to the breath with compassion,
Not only with your full awareness but also with your full compassion,
Continuing down the body,
Relax the arms,
Nothing to do right now,
Release the fingertips and the palms,
Release the ribcage and the belly,
Feeling your body lovingly,
Filling your body with loving attention,
Feel the breath from the inside and feel the body from a place of heart,
Feel the body from the heart as you leave the complexity of the mind and stay with the simplicity of body,
Breath,
Feeling your strength,
Full present moment awareness and release the belly,
Release the hips,
Release the left leg and the right leg,
Feel the feet,
Let the feet relax and stay with the breath and the belly for just a moment and now see if it's truth review that when the body and mind settle,
The heart opens,
Place your hands on the heart and from this open heart,
Wish for everyone in the universe,
Each person you have ever encountered,
Wish every person happiness,
Wish that every person feels loved and appreciated,
That the intention to connect to all the joy around you,
Wish for the joy of all the people you've encountered and also wish for the joy of all the people you haven't encountered,
Every single person,
Imagine the heart of every single person filling with warmth and compassion,
Imagine each and every person feeling loved,
Feeling appreciated,
Feeling belonging,
Imagine everyone accepted and feeling safe,
Wish that for all beings,
What would that be like,
Wishing for every heart to be warm and happy and to feel safe and belonging,
Say for all beings,
I want you to be happy and say for all the beings who are in your life,
Who you've encountered,
Thank you for anything you've taught me,
I am grateful our paths crossed and now acknowledge that all beings are free,
Acknowledge that all beings get to make their own choices,
Choose their own path,
A path you will never see fully,
Acknowledge that you can send all beings warmth and respect,
Now just imagine your loved ones,
Imagine just friends,
Family,
Those you are close to,
Say for your loved ones,
Seeing their faces,
Seeing their warmth,
Seeing them around you,
Seeing them as this lovely group,
Say for your loved ones,
I am grateful to you as you are,
I am grateful for the experience of having met you,
I am grateful for the experience of knowing you,
Thank you for all the good you've brought into my life,
Keeping a hand on your heart,
I feel that connection and set the intention that I am here to be a loving presence,
This heart is here to bring peace and warmth to all that it touches,
I am here to welcome people into my heart and I'm also here to let them be free,
I am also here to let them follow their journey,
I am here to be grateful,
To be warm,
To be kind to myself,
I am here to enjoy every moment of life and I'm here to know that there are countless sources for my joy,
I am here to fall in love over and over again with the world as it changes,
I am here to send compassion to myself over and over again as I change and as the world changes and as I change,
I am always open to getting to know things and now take this unconditional positive regard and as you open your eyes,
Come back to the space,
Bring this unconditional positive regard both to yourself and whoever you encounter,
Whatever you see,
Staying accepting on the inside and a loving presence on the outside,
Even as you take actions,
Even as you take actions to change the world,
Still accept the world,
Love yourself and the world,
Opening your eyes,
Bringing this perspective with you that will give you unconditional safety,
Coming back and thank yourself for having meditated today,
Thank yourself for having taken this time to take care of your heart,
Your mind and your body in a way that only you can,
Flourishing,
Blossoming from this self-care,
Opening your eyes.
