Let's begin by finding

a comfortable posture.

This could be sitting down,

lying down or standing.

If it feels okay to do so today,

you can invite your eyes to close.

And we'll start by taking

a deep breath together.

In through the nose.

And slowly out through the mouth.

Inviting the jaw to relax.

Letting the shoulders be at ease.

As well as the hands and the belly.

As you start to settle in, your breath can

also settle back into its natural rhythm.

And the theme of this meditation

will be keeping our heart open.

And in my experience, the more

we're able to keep our heart open to

ourselves, the more we can keep our

heart open to others and the world.

So we'll do some loving kindness

meditation for ourselves.

If you'd like you can place one hand on

your heart and one hand on your belly

as a gentle touch and an acknowledgement

of compassion toward yourself.

And in your own minds, just

saying: May I be happy.

May I be happy.

And seeing if you can feel the intention

behind those words, opening up to also

the possibility of what it would be

like to really feel a genuine happiness

and to receive that wish from yourself.

May I be happy.

And then saying, May I be safe.

May I be safe.

And can you start to inhabit a

feeling of safety in this moment?

May I feel safe.

And then, May I be healthy.

May I be healthy.

And lastly, saying anything you feel

like you need to hear, your wish

to yourself that feels meaningful.

And as we come to the end of our practice,

let's take one more deep breath together.

In through the nose.

Slowly out through the mouth.

When you're ready, you can

invite your eyes to open.

Great job.

These are powerful practices.

And the more we practice something like

loving kindness, the more we're able

to keep our heart open to ourselves

and other people in the world.

And especially with difficult

experiences, these can shut us

down or they can open us up.

So I hope you can keep this in

mind as you're going about your

day, your week and your life.

Thanks so much for your practice.

I'll talk to you soon.

Until next time, take care.