So just finding yourself a comfortable position for this meditation practice today.
It could be that you are sitting upright on the floor cross-legged or in a chair.
Maybe you could lay on the ground on a yoga mat or even on your bed.
Whatever you feel will best support you now.
And we'll begin by slowly bringing your awareness to the breath.
So however your breath naturally is now,
Just noticing that.
Not trying to change it or shape it in any way.
Just beginning to become aware of how you know that you're breathing.
It could be the sensation of your stomach and your chest rising and falling as you inhale and exhale.
It could be the temperature of your breath from the mouth or the nose.
Or it could even be the sound of your breath.
And if you like you can even let out an audible sigh whenever you like.
So as we sit with the breath and give ourselves time to breathe in this way.
The pattern of the breath may slowly begin to change by itself.
You might notice that your breath slowly deepens and you move away from chest breathing and take the breath down to the stomach.
If that hasn't happened already for you yet I'd like you to just set the intention to deepen the breath,
Move into belly breaths.
And that simply means using your lungs to their full capacity.
So expanding your lungs fully as you breathe in.
And evacuating your lungs fully as you breathe out.
Now just see what it feels like if I were to ask you to infuse the breath with kindness.
So this is an abstract idea.
Don't over complicate it,
Don't over think it.
Just infuse your breath with kindness and know there's no right or wrong way to do this.
And if kindness was a colour,
What colour might that be?
So breathing in kindness,
Allowing kindness to fill your body on the in breath.
And allowing kindness to surround your body as you breathe it out.
Picturing the colour of kindness filling you up and surrounding you.
And know that you can do this practice whenever you like,
Wherever you are.
You don't have to be sitting in silence,
You don't have to be still,
You don't even have to have your eyes closed,
You can have them open.
So just noticing how it feels to infuse your breath with kindness now.
So as we begin to move away from this meditation,
We know that we can do this whenever we like.
So you can choose now to sit with your breath a little longer,
Or you can begin to move the body and resume your day,
Whatever is next in line.
Carrying this feeling with you,
Knowing that you have access to it at all times.
