Let's start by settling

into a comfortable posture.

This could be sitting,

standing, or lying down.

If it feels comfortable to do

so, you can close your eyes.

And we'll take one deep

breath together to begin.

In through the nose.

Out through the mouth.

Inviting the jaw to soften.

The shoulders be at ease.

As well as the hands and the belly.

As the body starts to settle

in, the breath can come

back to its natural rhythm.

In this meditation, we're going to

practice loving kindness, which will

involve using visualization and phrases to

activate the feeling of loving kindness in

our mind and you could say in our heart.

And for this meditation, we're

going to practice cultivating this

loving kindness toward ourselves.

So I invite you to imagine yourself

in a place, a setting where you're

completely fulfilled, happy,

living the life that you most want.

And just imagine yourself looking

at yourself in this scene.

Notice if there are people

around you and who's there.

Are you in your home, somewhere

else, different geography?

And noticed the look on your face.

What's your expression?

As you look at yourself, just

see that you're truly happy and

notice what it's like to witness

yourself in this way, really making

the scene as vivid as possible.

Allow yourself and your imagination to go

off and give yourself whatever you want

and see yourself experiencing whatever it

is you most long for and feeling deeply

fulfilled, complete, and continuing

to watch the scene as it unfolds.

And as you do, notice how

you're starting to feel.

What's it like to see yourself fulfilled?

And are you able to touch into what

that could feel like in this moment?

And as you start to connect to this

feeling, you can let go of the visual.

reconnect to your body right now and

offer yourself a wish of wellbeing.

Perhaps by saying, may I be happy.

May I be happy.

You can recite this in your own mind,

feeling the intention behind the words

and what that happiness could feel like.

May I be happy.

Let the goodness of that move

throughout your body, envelop

you like a warm blanket.

May I be happy.

Not in the future, but right now.

Can you touch into it right now?

May I be happy.

Let's take one more deep

breath before we close.

In through the nose.

Slowly out through the mouth.

And when you're ready, you can

reorient yourself and open your eyes.

Great job.

So sometimes loving

kindness can be difficult.

Sometimes it can be really

easy and feel really good.

The more we do this practice, the

more we're giving ourselves permission

to be fulfilled, to be happy, which

we're all looking for in some level.

Thank you for your practice.

And until next time, take care.