Settling into your meditation position,
Finding comfort and ease with your posture.
When you're ready,
Softening your gaze or closing your eyes.
Taking three deep breaths and audibly exhaling with a sigh,
Letting go with every out breath,
And fully arriving here,
In this moment.
Inviting ease and softness to your body,
Areas where you might be feeling tension,
Allowing these parts of your body to soften.
Your forehead,
Your eyes,
Your jaw,
Shoulders,
And the belly.
Allow these parts of your body to soften.
Allow the belly to soften.
Floating your awareness to your heart space,
The centre of your chest.
Rest your awareness here as you witness your body breathing.
The chest expanding on the inhale,
And then softening,
Contracting on the exhale.
Allowing your body to breathe its own natural rhythm,
As you become the observer of this breath,
And this breath.
Resting your awareness in the heart space and witnessing the breath from this area.
Expanding on the inhale,
Softening and contracting on the exhale.
Noticing the subtle movements the body makes as the breath breathes.
Knowing that you can come back here at any point,
The breath,
The heart space.
Anchors for your practice,
At any time.
For now,
We'll move towards words as our anchor,
Connected to our heart space.
You might like to say these words to yourself silently,
In your mind,
Or in your heart,
In your heart,
Or in your entire body or being.
Don't try to force anything.
Meet yourself where you are,
And that might just be listening to the words that I share.
That's okay,
Because they're for you.
These words are for you.
So,
Resting your awareness in your heart space,
And repeating these words silently to yourself.
May I be happy.
May I be healthy.
May I live with peace and ease.
May I be happy.
May I live with peace and ease.
May I be healthy.
May I be healthy.
May I live with peace and ease.
Noticing your experience.
Feeling into the sensations of your body.
Any emotional tones coming up for you.
Any different sensations.
Warmth,
Coolness,
Numbness,
Tingly.
The sensation of energy.
Noticing your experience just as it is,
Not trying to change anything.
Just feeling,
Being,
Witnessing this moment.
Returning your awareness to your heart space.
And bring to mind someone,
Or a pet,
That you care deeply about.
Someone,
Or a pet,
That is so easy to love.
Let your love for them fill your body.
And from your heart to theirs.
Sending them loving kindness.
May you be happy.
May you be healthy.
May you live with peace and ease.
May you be happy.
May you be healthy.
May you live with peace and ease.
May you be happy.
May you be happy.
May you be healthy.
May you live with peace and ease.
Returning to your heart space.
Feeling your experience in this moment.
Now bringing to mind a neutral acquaintance.
Someone you neither like or dislike.
Someone that you might see at the shops when you go and buy groceries.
Bring them to mind and send them loving kindness.
May you be happy.
May you be healthy.
May you live with peace and ease.
Noticing how you're feeling.
Knowing that whatever your experience is right now is okay.
And repeating these words as you send loving kindness to this neutral acquaintance.
May you be happy.
May you be healthy.
May you live with peace and ease.
Noticing your body breathing.
Noticing the physical sensations.
Resting your awareness in this moment.
In your heart space.
Knowing that sending loving kindness we do so from an unlimited source of love from within.
We're not draining ourselves here.
We're energizing and fueling the world with love.
From your heart space to all beings in this world.
May all beings be happy.
May all beings be healthy.
May all beings live with peace and ease.
Returning back to your heart space.
May all beings be happy.
May all beings be healthy.
May all beings live with peace and ease.
Returning back to your heart space.
The sensations throughout your body.
Noticing the difference between now and how you were feeling at the beginning of the practice.
How you were feeling when you first sent those loving kindness words to yourself.
With all of this love sharing let's send it to that person that needs it most right now.
May I be happy.
May I be healthy.
May I live with peace and ease.
May I be happy.
May I be healthy.
May I live with peace and ease.
May I be happy.
May I be healthy.
May I live with peace and ease.
Be with your experience right now.
Whatever you are feeling,
Allow it to exist.
Allow yourself to be heard.
Felt.
Experience this moment right now,
Fully.
The sensations you experience in your body.
The emotional tones that might be flowing through.
Come back anytime.
And as we come to close the practice inviting some movement to your body in a way that feels good for you.
That might be wiggling the toes,
The fingers.
That might be giving yourself a really big hug.
You might like to place your hands,
Palms down,
One on top of the other.
Onto your heart space,
The centre of your chest.
And pushing there,
Firmly.
A hug straight to the source of your love.
A hug for you.
Deepening your breath.
Bringing some more movement to your body.
Whenever you are ready.
Opening your eyes.
Thank you for meditating with me.
This practice is complete.
