Hi,
My name is Katherine Jerri and this is a practice on cultivating connection.
This meditation can be done in any posture.
However you are,
Move a little bit to find more comfort.
When you feel settled,
Choose to close your eyes or lower your gaze.
Take a deep breath in and as you exhale,
Lengthen your spine.
Notice your body moving as you breathe in deeply and as you breathe out.
And on your next inhale,
Allow the natural flow of your breath.
Let's start the practice of cultivating connection by bringing to mind someone you really love and appreciate.
Imagine them in your mind's eye.
See what it feels like to connect and to feel your appreciation for them.
And then see what it is like to offer them well wishes.
Repeat these phrases silently directing them towards the person you love and appreciate.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
If your mind wanders,
Repeat the phrases.
May you be healthy in your body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
Next bring to mind a colleague.
Can be someone that you work with,
Someone on your team,
Or someone from your previous job.
And see what it is like to offer them well wishes.
Repeat the following phrases silently directing them towards your colleague.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
And if your mind wanders,
Repeat the phrases.
May you be healthy in body and mind.
May you be safe from inner and outer dangers.
May you be at ease and happy.
How does it feel to wish others well?
To offer them kindness.
Finally picture yourself in your mind and repeat these following phrases to yourself.
May I be healthy in body and mind.
May I be safe from inner and outer dangers.
May I be at ease and happy.
Put your mind and heart into these phrases and repeat.
May I be healthy in body and mind.
May I be safe from inner and outer dangers.
May I be at ease and happy.
Take a deep breath in and take a long breath out.
Notice how it feels to offer yourself well wishes.
Inhale reach both hands up.
Exhale bring your hands to your heart center.
And at any point in your day if you find yourself feeling separate,
Feeling drained or seeking connection,
Feel free to use this practice.
Maybe just for one person.
Think of them and then offer them a wish or a kindness.
Thank you so much for taking part in this practice of cultivating connection.
I wish you well.
Namaste.
