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.