Hello.
Welcome.
I'm Jen.
Let's settle in a comfy spot.
You can sit cross-legged on the floor,
Or you can lie down.
You can wiggle around a little bit,
And then gently close your eyes and take a big,
Easy breath in through the nose,
Then a slow breath out through the mouth.
As you breathe in,
You can feel your chest rising like a balloon,
And as you breathe out,
You can let your shoulders just soften.
Imagine a calm,
Warm light inside your chest,
With each breath growing a little brighter,
Filling that balloon and releasing,
Letting go.
As you continue to breathe,
We're going to start to think about your favorite person of all time,
Someone that you've shared a happy moment with.
Maybe it's one of your many favorite people of all time,
A friend,
A family member,
A teacher,
Whoever comes to mind first,
Just picture them in your mind and smile.
Now imagine a gentle ripple,
Or a splash in a pond,
Starting from your heart,
And these ripples reach all the way out to this person,
And to all the people you care about,
And all the places you go.
Some ripples are big,
And some are small,
But they all matter.
Our thoughts and feelings are often influenced by talking to others,
Listening,
And learning new things.
So think of a time when someone listened to you,
And you felt understood.
They heard you.
Hold that feeling in your chest for a moment,
And then think of a moment when you learned something new from someone different than you.
How did that make your world bigger?
The cool thing about life is that you are part of a big,
Friendly web of friends,
Family,
Neighbors,
And teachers.
Every friendship is an act of kindness,
And every kindness helps make you who you are,
Helps make you better.
Now say to yourself,
I care for others.
I listen,
Help,
And share.
When I care for others,
I am cared for.
Now take a breath in,
And when you breathe out the next time,
Let out a little kindness,
A little more love for the people around you.
Take a couple more breaths,
And then we're going to wiggle our fingers and toes.
Maybe you could wiggle your whole body to wake it back up.
And when you're ready,
Open your eyes,
And imagine for the whole rest of the day carrying a little bundle of kindness with you everywhere you go.
And feel that kindness being strengthened by all the people you've cared for and all the people that have cared for you.
Thank you for spending time with me.
I hope to practice with you again soon.
