Start by finding a comfortable posture.
Just taking a moment to locate that posture,
Settling in and relaxing if that's possible.
Relaxing into the body and also the mind.
Remembering that we're not trying to force or make anything happen.
Just really taking a moment to settle into the position,
Sitting up straight with your feet on the floor.
And just taking a couple of deep breaths here to anchor yourself to this present moment.
So starting by bringing attention to your chest,
To the area of your physical heart or to wherever you feel kindness and connection in the body if you do feel it.
For most people that's the actual heart but for some it can also be in the belly or the throat or perhaps some other place.
Just noticing if your heart feels open or closed today or anything in between.
Checking in,
Not in order to change anything but just in order to know.
Remembering that in this practice we're working with our intention.
The intention to cultivate an open heart and a friendlier view towards ourselves and others.
It may feel a little bit fake or contrived as we start out and that's okay.
Now bringing to mind someone you feel a connection with,
A loved one,
A friend,
Someone who is kind to you,
A pet.
Don't get hung up on on who you choose.
Whoever you choose,
Imagining the person being here with you,
Maybe sitting across from you and looking at you.
The more detail that you can use to recall their image or presence,
The more likely you will feel a connection.
Maybe feeling your gratitude for this loved one,
For being in your life.
Maybe recalling something that you like about this loved one or something kind that they've done.
Now starting to send this loved one friendly wishes or loving kindness.
I'll be saying some phrases that you can repeat silently to yourself.
It's helpful if you can get a sense of the meaning of the words even if you yourself don't feel that way in this present moment.
And feel free to adapt the words and the phrases so that they resonate with you.
Just repeating after me,
May you be safe and protected from internal and external harm.
Picturing yourself saying these phrases to your loved one,
Keeping their image or the connection in mind.
May you be safe and protected from external and internal harm.
May you be truly happy and peaceful.
May you be truly happy and peaceful.
May you live your life with ease.
May you live your life with ease.
May you be healthy and strong and if that isn't possible may you accept your limitations with grace.
And now gently moving your attention from your loved one to yourself.
You can send loving kindness to the adult you are today or perhaps it might be easier for you to send loving kindness to your loved one Imagine sending loving kindness to a younger version of yourself.
You can also connect with what you like about yourself or a good deed that you've done.
And if nothing comes to mind just connecting with your genuine wish to be happy.
A wish that you share with everyone.
And if even that feels too challenging you can also send the person,
Have the person that you just sent loving kindness wishes to to send you back those very same wishes.
And knowing that it would be so easy for them to do so.
So choose whatever works for you.
And when you're ready repeating the following phrases in a way that makes sense.
May I be safe and protected from internal and external harm.
May I be safe and protected from internal and external harm.
May I be truly happy and peaceful.
May I be truly happy and peaceful.
May I live my life with ease.
May I live my life with ease.
May I be healthy and strong and if it isn't possible then may I accept my limitations with grace.
May I be healthy and strong and if that isn't possible may I accept my limitations with grace.
Now coming to an end with loving kindness.
Loving kindness for yourself in your own time and bringing awareness to your breath.
Taking a few deep breaths here.
And when you're ready slowly opening your eyes.
