Just making yourself comfortable by sitting on a chair or a cushion or a mat again allowing yourself to spend time with your own mind maybe you feel your feet on the ground or your sit bones touching the chair or the cushion noticing your spine is straight maybe you like to scan through your body and if you notice areas of tension consciously relax them and if you're comfortable you can close your eyes or you can gaze at a point in front of you most important is that you're sitting at ease maybe you feel your hands touching your lap noticing the contact of your hands in this moment what I would like you to do is to go with your awareness to your belly,
Maybe you're noticing that you're breathing rising and falling off your belly in this moment what I would like you to do is just to simply being aware of breath coming in and breath going out and if you get distracted by sounds or thoughts or internal emotions notice them,
You don't need to engage with them and return to the passage of your breath simply be aware,
Breath coming in and breath going out witnessing your own breathing in this moment and the mind will wander over and over again there's no need to engage with your sounds or thoughts,
You just return the attention to the passage of your breath simply be aware of breath coming in and breath going out and what I would like you to do is to visualize that you're going into a room and there is a table in that room and there are four chairs and on the first chair you are seated yourself just noticing how you sit there on a chair at ease maybe you're aware of the clothes you're wearing being the witness of oneself or sitting there at a table and what I would like you to do is I'm gonna send you some wishes and I suggest you could repeat them towards yourself and the intention is that you visualize this towards the heart center of yourself and what I would like you to do is when I express those wishes to yourself is that you notice what it does within the body or even within your mind sending wishes to yourself and the first one would be may I be happy just noticing how that comes in seeing yourself receiving those wishes may I be free from suffering may I be free from obstacles and danger may I live in peace and happiness just notice how whilst you're recitating those sentences within yourself maybe you notice your breath or your body or mind or the heart space and then I would suggest you go back to your breathing directing your awareness towards the breath simply being aware of breath coming in breath going out and again I would like you to take you to that room where you're sitting and on the other chair is a good friend of yours maybe your best friend or your loved one and I would suggest you just take a moment to visualize that person that is sitting next to you could be a family member just noticing how it is to sit next to that person maybe you're already witnessing some sensations within the body and what we're going to do is we're going to send those wishes to that friend of yours as well as a matter of fact you will send within yourself quietly those wishes to that good friend or loved one next to you may you be happy may you be free from suffering may you be free from obstacle and danger may you live in peace and happiness and again just notice how the body feels when you are sending those wishes to that person next to you just noticing being your own witness again returning your awareness back to the breathing noticing the rising and falling of the belly simply being aware of breath coming in breath going out and again I would invite you to go back to the room where you're seated at the table next to you is your friend or your loved one and on the third chair is sitting somebody that you hardly know maybe somebody that you crossed today whilst you were working or being at the supermarket or on the road just someone that you know maybe it's your far neighbor that you now and then you see in your building just try to imagine that person is sitting at the table as well next to you and your friend and again you're going to send those wishes also to them noticing what it does whilst you're recitating those wishes may you be happy may you be free from suffering may you be free from obstacles and danger may you live in peace and happiness and again just noticing how it feels in your body whilst you're sending those wishes to that person that you maybe saw in the street today returning your awareness to your breathing the passage of your breath simply being aware of breath coming in and breath going out and again I would like to take you to that room again where you've been sitting and your good friend is sitting next to you and somebody that you hardly know is sitting also at that table and there's still one chair left and on that chair you invite that one that maybe you've been lately having a discussion with or you didn't really like or you dislike even somebody that you had an argument with or you were uncomfortable with and also there I would like to invite you to send those wishes too and again just noticing what your own body is telling you whilst you're recitating those wishes may you be happy may you be free from suffering may you be free from obstacles and danger may you live in peace and happiness noticing and turning your awareness back to your breathing in this moment simply being aware of the passage of your breath breath coming in and breath going out just how,
Just feel in your heart space in this moment sending those wishes to those poses also there I would invite you not to change those feelings or try to push them away but just being aware of the body what is it telling you and what we can do tonight is to send those wishes to all sentient beings and again I would invite you just to notice how it feels when you are going to send those wishes to all sentient beings including ants,
Dogs,
Birds,
All sentient beings if you can you can put your hands on your chest in the region of the heart if that's comfortable just notice whilst I'm recitating those sentences with you may you be happy may you be free of suffering may you be free from obstacles and danger may you live in peace and happiness and again just noticing how it feels within your own body whilst you are recitating those sentences more precisely in the region of your heart in this moment and what I suggest for the last moments that you are sitting here I would guide you back to your awareness of the breathing and the passage of your breath breathing in silence till the gong is ringing again simply be aware of breath coming in and breath going out breathing in silence breathing out breathing out breathing out breathing out breathing out breathing out breathing out breathing out breathing out
