Music Take yourself into a comfortable seated position or even into savasana and if it's comfortable close your eyes.
Take one or both hands to rest on your heart.
Let's have a big deep breath in through the nose and let it out with a big sigh.
And take another big deep breath in through the nose letting it out with the sigh and one more big deep breath in through the nose and sighing it out.
Let your body become relaxed,
Release tension,
Allow your breath to become effortless in and out through the nose at your own pace.
Now bring to mind a loved one,
Might be your partner,
A child,
A parent,
Your whole family perhaps or even a pet.
Try and get a really clear picture of this loved one in your mind and we're going to send them loving kindness.
So repeating silently in your mind after me,
May you be happy,
May you be healthy,
May you be safe and may you be loved.
Sending them all the love in your heart and just letting them go.
Now bring into mind someone you feel fairly neutral about that you don't know very well.
So it might be the person who makes you coffee,
It might be someone who serves you in a shop that you go to regularly,
Perhaps it's someone you work with who you don't know well.
As best as you can bring their picture into your mind and even though you don't have any particular feelings about this person we're going to send them the same wishes.
So in your mind silently repeating after me,
May you be happy,
May you be healthy,
May you be safe and may you be loved.
And just letting that person fade from your mind.
Now I'd like you to bring to mind someone that you're not as close to as you used to be.
So it might be someone that you had a big falling out with or perhaps it's someone you had a mild disagreement with recently or just someone that's kind of faded from your life.
Even though you don't have the same feelings for this person anymore we're still going to send them the same wishes.
So getting a picture of this person in your mind that feels comfortable to you and we'll send them the same message.
May you be happy,
May you be healthy,
May you be safe and may you be loved.
I'm just letting them fade from your mind now.
And now as best as you can bring to your mind a vision of all the living creatures in the world,
All the people,
All the animals,
Everything that's living.
And of course it's impossible to know all these people and to love them personally but we're going to send everybody in the world the same loving kindness.
So repeating in your mind after me,
May you be happy,
May you be healthy,
May you be safe,
And may you be loved.
Sending everyone these beautiful loving kindness vibes.
Letting them fade from your mind.
And finally I'd like you to bring to mind a picture of yourself.
Sometimes it's hardest to send ourselves loving kindness but of course we deserve it as much as anybody.
So I'd like you to send yourself the same wishes.
So repeating after me,
May I be happy,
May I be healthy,
May I be safe,
And may I be loved.
Just feel that love,
That loving kindness around you.
Receive this deep love from yourself.
And just start to deepen your breath.
Maybe gently rock your head from side to side.
Wiggle your fingers and toes.
Take a big deep stretch from your fingertips all the way to your feet.
Take a deep breath in through the nose and let it out with a sigh.
And slowly and gently when you're ready open your eyes.
