Meditation ScriptS

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight.
Scan your body for any tension and let it go. Relax and enjoy yourself!

Let’s get started!

Just take a few moments to sit down, your feet on the ground, spine straight, and check your posture so that you feel comfortable. Gently close your eyes, take a deep breath, and relax your body. Allow your mind to be open and present. You don't need to block what appears to your senses and you don't need to stop thinking, but neither are you distracted or lost in thoughts. Let your awareness be open and be at ease in the present moment.

Pause

Now bring your attention to your breath, breathing in through the nose and out through the mouth. Simply know that you are breathing, just be aware of it, sense it, hear it, follow it, attach no judgment to your breath. Just breath in and out. If your mind notices one part of the breath, such as the belly rising and falling or the feeling of air entering your nostrils, just let it happen; you don't need to keep your mind fixed on any of these sensations or feelings, just watch your breath.

Pause

It is natural for your mind to get lost in thoughts and feelings. When you notice that you have been lost, bring your awareness back to the present moment and continue watching your breath.

Pause

And now slowly begin to deepen your inhale, do not strain or challenge yourself, just add intention, inhale with purpose, taking in fresh air, lungs expanding. And now exhale with a sense of letting go, letting go the stress that is around you, letting go knowing you are exactly where you need to be.
Just add a few more deep breaths, inhale love for yourself, exhale letting go, inhale love for this present moment, exhale letting go.

Pause

And now let your breath resume its natural pace, feel the peaceful sense of calm wash through you, for the next few moments just stay with your breath as close as you can...
If you lose track and get swept off by your mind thoughts, its ok, don’t worry, just keep coming back to this breath, this moment. Feel your breath, feel where it travels, notice that your belly fills up, your rips expand, observe your body, feel the space around you, feel your breath deliver life, your breath awakening every cell in your body with life, it feels so peaceful, as if every cell is smiling upon you.
For the next few moments just bath in this light of positive energy, this energy that you have created from within, this energy that is always here for you whenever you chose to listen, stay with your breath, stay with this beautiful moment

Pause

And now - in your own time - bring your awareness back to the surface, back to the space you are in, gently wiggle your toes and fingers, smile for a moment, smile with your heart, and now blink your eyes open.

Find a comfortable position, sitting on your chair or on a cushion with your spine straight without being strained or overarched. If you are in a safe place, close your eyes and bring your awareness to your body. Take a few moments to feel your whole body from the top of your head all the way down your spine, to your sit bones, and to the soles of your feet. Wiggle around a little until you can relax into stillness. No need to do anything, just let go of any tightness you may feel.

And now bring your attention to the breath, breathing in through the nose and out through the mouse, keeping your breathing rhythm as natural as possible. Just breathing in and out. In and out. Simply observe your breath. If your mind notices one part of the breath like the belly rising and falling or the feeling of fresh air entering your nostrils, just let it happen. You don’t need to keep your mind fixed on any of these sensations, just watch your breath and relax deeper.

If your attention begins to wander, simply bring it back to your breath.

And now visualize a light or energy source in the space around you. You may even be surrounded by this light, which is full of energy.

And as you breath in, imagine you are breathing in this bright light, this energy, this vitality. And as you continue to take in air imagine your whole body becomes filled with this positive energy, with this light.

And now with every outbreath imagine all your physical, emotional and mental tensions leave your body as black smoke. Imagine this thick smoke emitting from your pores and dissolving completely in the pure light around you.

For the next few moments, focus on your breathing, and concentrate on breathing energy and positive feelings in, and breathing negative feelings out and away.

Realize how this positive energy increases within you with every inhale, and how you become more and more energetic, more refreshed, how every cell in your body gets loaded with this energy. Allow the positive energy to flow through your body.

Feel your energy and imagine yourself being a source of radiant glowing light. Visualize how this light extends outside of your body, how all these energies, how you shine as bright as the sun and how you send light to the world.

Your body feels so light, there is a clarity within your mind, you feel so powerful, so free, completely filled with energy from head to toe. Concentrate on this feeling and allow it to grow until it is so powerful, you feel unstoppable. It is a wonderful feeling to be so energized and comfortable. Feel that you are ready to take on the rest of the day. Feeling energized, alert, calm, and powerful.

Stay with this feeling for a few more moments.

Pause

And in your own time come back to the space you are in and when you are ready open your eyes to this wonderful moment, to the day ahead, to your fantastic life.

Let yourself sit quietly and at ease. Take a few deep breaths and let your chest rise and fall with each inhalation and exhalation. Soften your face and jaw to allow the breath to flow smoothly in and smoothly out. When you are ready, close your eyes. Allow your spine to be straight, your body to be relaxed and open, your breath natural, and your heart at ease.

As you continue to breathe slowly and deeply, let your attention rest gently on your breath. Feeling the movement as it enters and exits your body. Each time you exhale, let go of any tension. Relax your face, your shoulders, your belly, your legs.

Now, with your next breath, bring your attention to the area around your heart. Breath in the feelings of love, compassion, empathy, forgiveness, loving kindness for yourself. In this safe, relaxed state reflect on all the things you’re grateful for:

With gratitude I remember the family and friends I have been given.

With gratitude I remember the wellbeing and health I have been given.

With gratitude I remember all the good things – small or large - that come to me every day.

With gratitude I remember the teachings and lessons I have been given.

I offer my gratitude for the life I have been given that allows me to serve the world in my special way.

Pause

And as you continue to breath naturally bring to mind something you are grateful for right now. It could be the warmth of sunlight on your skin, or maybe the experience of comfort from the chair you are sitting in, or the simple wonder of pausing in the midst of your busy life to engage with this practice right now. Let appreciation and gratitude arise and fill your body and mind. Feel the gratitude for the many gifts you have been blessed with. And with each breath let this feeling of gratitude grow in you.

Pause

Now bring to mind someone in your life you care about, who is easy to love. It could be a person or an animal. Picture this being sitting in front of you and tell them how grateful you are.

Let yourself express gratitude towards this being. Thanking them for being who they are and for their presence in your life. Imagine them receiving your gratitude. With each breath, offer them your grateful, heartfelt wishes: “May you be well, full of joy and happiness”.

Notice what feelings you are experiencing, what sensations you detect in your body, especially those in the area of your heart. Take a few deep breaths and allow the sense of gratitude to fill you completely as you breathe in and breath out, being fully alive and present in this very moment.

Finish with a full deep breath in and a long slow breath out. Gently and slowly open your eyes and return your awareness to the place where you are.

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. Scan your body for any tension and let it go. Relax and enjoy yourself! Let’s get started!

Begin to notice your breath. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in and breathe out and just let go of all that stuff that is stuck inside you. This could be memories from the past, emotions, worries of the future. As you relax deeper, with every exhale let them go and sit with your breath just for a few more moments.

If you find your thoughts wandering, gently come back to the meditation. Thoughts are okay. Emotions are okay. Just let them come and go, like you would be watching the traffic. Every time you got distracted bring your attention back to the breath.

And continue to watch your breath, notice the natural rhythm of your breathing, the rise and fall of your belly and sit with the breath for just a few more moments.

Now bring your attention to your heart.

Put one hand on your heart and one hand on your belly. And as you breathe quietly, notice how comforting that feels. Feel the gentle touch and warmth of your hands resting on your chest. Feel how it calms you down. It may give you a feeling of safety. Remember you are here for yourself. And as you release all the tensions, allow yourself to come into this day, this hour, this moment. Turn your full attention to this wonderful, wonderful moment. Let your heart open up and make room for all the good of the universe to come in.

And you may want to imagine a warm, comforting, kind light which fills-up your heart with each inbreath. Allow this gentle, healing light, to spread to your whole body with every exhale, bringing calm and healing where it is needed. Give this healing to yourself.

Inhale again, this light of love, love for yourself. It fills your heart and chest. It infuses your whole being with compassion, empathy, & connection. Through this light, you see the world as a beautiful place, and you see the beauty in yourself. Each breath you take is love, love for yourself and healing for yourself.

Repeat each of the following affirmations silently or aloud after I have spoken them.

“My heart is open. I am connected to others and to the earth. I see beauty in all people and all around me. I accept myself just as I am. I love myself. I give love and receive love. I am surrounded by love. I am love.”

Spend a couple minutes in silence as you continue to keep this healing light energized. As you breathe, streams of this beautiful light radiate out of your heart, to your body, in the space around you, and this light grows to cover your neighborhood, your town, your country.

Just stay a bit longer with this feeling.

And for the last few moments experiment with relaxing completely with what is happening, sense how deeply the healing can go. And in your own time bring your mind back to the surface to the space you are in and gently open your eyes.

Please find a way to sit that is stable and comfortable, at ease, where your body can rest on the earth with some sense of alertness but also a graciousness like the King or the Queen on the throne.

And when you ready let your eyes close gently or at least lower your gaze considerably and direct your attention to notice this moment, this present moment, the state of your body and mind and heart.

Take a couple of very deep long breaths, in and out, and with each breath release whatever obvious tension or tightness you feel.

Now let's bring your attention to your eyes and face. And let your eyes and face be soft. And loosen the jaw. If you like you can roll your head in a circle to release tensions in your neck and let your neck find a simple upright. let your shoulders relax, and your arms and hands rest easily, feel the weight of your body, the heaviness of gravity pulling you, that you are held by the earth and that you can let go, that you are stable and steady just where you are on this earth, in this moment, like a great tree. Let your belly be soft, the breath natural, and let the heartbeat be soft as well, to receive whatever arises with kindness, compassion, tenderness.

Pause

Now with this embodied presence let's shift our attention and let’s begin with the practice of shared joy. Let yourself think of someone who you care about, where there isn't a lot of conflict or difficulty, picture them, remember them, see them in your mind's eye or hold them in your heart, and when you think of this person who you naturally have affection for, care, love, notice what happens as you bring them into your mind and heart. Maybe a little half smile come on your lips as you see them. And now imagine, picture their happiest moment. Maybe it is a moment in their childhood where they were running, tickling, laughing, playing, or a moment as a grown-up. Let yourself see or feel or imagine their joyful moments, their happiest time whatever it is. And as you envision their most joyful moments, then begin to wish them well: “May you be joyful, may your joy increase day by day, year over year, and may the causes for happiness, well-being and joy grow stronger in your life. May you live in joy. And notice what it's like to invite the quality of joy, of shared joy with this person you care about, how it uplifts your own heart, how it opens you to joy.

And while you keep a half smile on your lips, imagine this person, you care about, gazing back to you, seeing their eyes looking at you, smiling, and wishing the same for you. This person sees you from their heart and says to you: “Remember your best moments as a child or grown-up, laughing, playing running, having fun. And as this person gaze at you she or he is saying to you “May you be joyful”. Take in their wishes for you. Remember your own joyful spirit. “May your joy increase over the years. May the causes for happiness and well-being and joy grow strong.”

And as you receive the well wishes from this person you care about, put your hand on your heart and wish for yourself “May I be joyful, may the joy of my heart increase over the years, may the causes of happiness, well-being and joy grow stronger in my life.”

Relax in this energy of joy. Feel it in your body, in your heart, and mind, the sweetness of joy.

Now let yourself imagine that your heart is like a lighthouse beacon and your joy shines in every direction to touch the beings around you with your joy, your smile.

Now sit silently for a few more moments, radiate joy and the well-wishing in every direction. Become the beacon of joy as you breathe in and out, gently, as you rest in your joyful heart.

Pause

“May you be joyful; may you remember your joyful spirit. Your joy may increase over the years, may all the causes for your happiness, well-being, and joy grow stronger, may you live with a joyful spirit and joyful heart.”

Pause

And in your own time come back to the surface to the environment you are in and open your eyes.

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. Scan your body for any tension and let it go. Relax and enjoy yourself! Let’s get started!

Just take a few moments to sit down, your feet on the ground, spine straight, and check your posture so that you feel comfortable. Gently close your eyes, if you are in a safe place, take a deep breath, and relax your body. Allow your mind to be open and present. You don't need to block what appears to your senses and you don't need to stop thinking, but neither are you distracted or lost in thoughts. Let your awareness be open and be at ease in the present moment.

Pause

As you rest the mind in open awareness take a moment to recognize your desire to be happy and free from suffering. Open your heart and breath love for yourself into your heart. And then silently repeat to yourself “May I be happy and free from suffering. May I be happy and free from suffering. May I be happy and free from suffering”. Silently repeat to yourself this affirmation and feel the sensations in your heart.

Pause

Now widen the scope and think of a person or a pet you like and recognize that this being wants to be happy just like you. Then think and silently repeat “May this being by happy and free from suffering. May this being be happy and free from suffering. May this being be happy and free from suffering.”

And you can repeat this exercise with as many people or beings as you like, but you can also stay with the same person. “May this being be well, happy, and at peace; May this being be free from pain, hunger, and suffering.

If it becomes stressful or you get uneasy in any other way just return back to your breath.

Pause

It is natural for the mind to get lost in thoughts and feelings. When you notice that you have been lost, bring your awareness back to the present moment and continue your meditation.

Now widen the scope of your meditation even further to include all beings, recognizing that they share the same wish. You may visualize the people of your town, your country, the world, whatever feels right for you. And remember, all also includes you.

Silently repeat the phrase: “May all beings be happy and free from suffering. May all beings be happy and free from suffering. May all beings be happy and free from suffering.“

Pause

Once again let your mind relaxing open awareness rest your mind without focusing on anything in particular simply let your mind be as natural as possible

And now - in your own time - bring your awareness back to the surface, back to the space you are in, gently wiggle your toes and fingers, smile for a moment, smile with your heart, and now blink your eyes open.

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. Scan your body for any tension and let it go. Relax and enjoy yourself! Let’s get started!

Just take a few moments to sit down, your feet on the ground, spine straight, checking your posture so that you feel comfortable. Gently close your eyes, take a deep breath, and relax your body. Allow your mind to be open and present. You don't need to block what appears to your senses and you don't need to stop thinking, but neither are you distracted or lost in thoughts. Let your awareness be open and be at ease in the present moment.

(Pause)

Now bring your awareness to your breath, the actual physical sensations, feeling each breath as it comes, in and out, let the breath be just as it is, without trying to change or regulate it in any way; allowing it to flow easily and naturally, with its own rhythm and pace, knowing you are breathing perfectly well right now, nothing for you to do.

(Pause)

Allow your body to be still sitting with a sense of dignity, a sense of being complete, whole, in this very moment, with your posture reflecting this sense of wholeness.

As you sit here, picture – as best as you can - the most beautiful and magnificent mountain you know, or have seen, or can imagine, one whose form speaks personally to you. As you focus the image, or the feeling of the mountain in your mind, notice the mountain’s overall shape, the lofty peak, or peaks, high in the sky with endless views. And the large base of the mountain rooted in the earth's crust. Notice how massive it is, how solid, how unmoving, how beautiful, whether seen from afar or up close.

Perhaps your mountain has snow at the top and trees reaching down to its base. There may be one peak or a series of peaks, or a high plateau. However, it appears to you, just sit and breathe with the image of this mountain, observing it and noting its quality.

And when you are ready, see if you can bring the mountain into your own body, so that your body sitting here, and the mountain of your mind's eye become one. You share the massiveness and the stillness and majesty of the mountain. You become the mountain.

Your head becomes the lofty peak, your shoulders and arms the sides of the mountain, and your legs the solid base rooted to your cushion or your chair. With each breath, as you continue sitting, becoming a little more a breathing mountain, alive and vital, yet unwavering in your inner stillness, centered, grounded, and fully present. Feel it. Be the mountain.

As you sit here, become aware of the fact that as the sun travels across the sky changing the light, the shadows, the colors each moment. Day and night passes by, and the weather and the seasons changes, trees and flowers bloom and die and bloom again as the wildlife returns and departs with the seasons. People may come to visit the mountain and comment how beautiful it is.

Through it all, the mountain just sits in its granite stillness, simply being itself, enjoying the present moment, nothing of that really matters to the mountain. It cannot be disturbed by what is happening.

Pause

In the same way, as you sit in meditation, you can learn to experience the mountain feeling in your daily life. You can embody the same central, unwavering stillness and groundedness in the face of everything that changes in your own life.

By becoming the mountain in our meditation practice, you can link up with its strength and stability and adopt them for your own. You can use its energies to support your energy to encounter each moment with mindfulness and equanimity and clarity. It may help you to see that your thoughts and feelings, and your emotional storms and crises are very much like the weather on the mountain. The weather of your own lives is not be ignored or denied, it is to be encountered, honored, felt, known for what it is, and held in awareness. And in holding it in this way, you come to know a deeper silence and stillness and wisdom in yourself.

Pause

Now, just sit for a few more moments and feel your strength and stability, feel that you are grounded and centered, feel that you are empowered to encounter each moment with kindness and compassionate clarity. And continue the meditation until you hear the sound of the bell.

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. Scan your body for any tension and let it go. Relax and enjoy yourself! Let’s get started!

Wherever you are just take a few moments now and make yourself comfortable. Keep your spine straight. And if you are in a safe place, close your eyes and let your attention go inward, coming into stillness.

Now bring your attention to your breath, breathing in through the nose and out through the mouth. Simply know that you are breathing, just be aware of it, sense it, hear it, follow it, attach no judgment to your breath. Just breath in and out. If your mind notices one part of the breath, such as the belly rising and falling or the feeling of air entering your nostrils, just let it happen; you don't need to keep your mind fixed on any of these sensations or feelings, just watch your breath, relax with the breath.

And now let’s relax deeper as we scan through the body. Feel the skin on your face, relax your forehead, your eyes, your jaw, bring a light smile to your lips. Now bring your attention to the shoulders and allow them to relax, no need to try to do anything, just let go of any tightness you may feel. Move to the arms and hands and become aware of them. Just be aware of any sensations and let them be as is. Relax your upper body, your chest, your belly. And now move to your lower body, your legs, and feet, and toes, just become aware of them and any sensations that arise.

And now just sense the whole body all at once, feel the sensations, not suppressing anything, not controlling anything, just touching it with your awareness.

And now bring your attention to your heart, just feeling the life that is here, here in your heart. Your only job is to notice what's happening, let your heart say yes, letting this life come and go, letting the breath and any sensations just come and go, moment to moment.

It's natural for the mind to drift away. Just notice it without any judgement, just bring your awareness back, to this moment, to this breath, to this life, noticing whatever experiences are arising, just noting what's happening and say yes to it.

Say yes to this moment, say yes to your sensations and feelings and thoughts, say yes to your life. Say yes, allowing whatever waves of emotions are arising to belong, right here, let them come and let them go, and if it helps as you say yes, you can put your hand on your heart and send some kindness to whatever feels vulnerable, to create more space for the life to live through you.

And if there is anything right now asking for your acceptance, any difficult sensation or emotion that is asking for inclusion, then say yes to it, it could be the word “yes” or you might whisper “this belongs”, or you place your hands on your heart and just send some kindness to whatever is asking for acceptance.

Then widening your attention, sensing who you are and what is here when you're truly saying yes to the moment, to your life.

And for the last few moments experiment with relaxing completely with what is happening, sense how deeply the yes to life can go.

Whether you sit in a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight. Scan your body for any tension and let it go. Relax and enjoy yourself! Let’s get started!

Just take a few moments to sit down, your feet on the ground, spine straight, and check your posture so that you feel comfortable. Gently close your eyes, take a deep breath, and relax your body. Allow your mind to be open and present. You don't need to block what appears to your senses and you don't need to stop thinking, but neither are you distracted or lost in thoughts. Let your awareness be open and be at ease in the present moment.

Pause

Now bring your attention to the sounds that you are experiencing. You don't need to concentrate or focus intensely, simply know that you are hearing. Embrace each moment with the gentle touch of awareness.

It is natural for the mind to get lost in thoughts and feelings. When you notice that you've been lost, bring your awareness back to the present moment and continue your meditation by bringing your attention back to the sounds that you are experiencing. You don't need to concentrate or focus intensely, simply know that you are hearing. Embrace each moment with the gentle touch of awareness.

Pause

And now let your mind relax. You don't need to meditate. Just rest your mind without focusing on anything particular. Simply let you mind be as natural as possible.

Pause

And now - in your own time - bring your awareness back to the surface, back to the space you are in, gently wiggle your toes and fingers, smile for a moment, smile with your heart, and now blink your eyes open.

[Our hearts break, but our hearts also heal. Grief is a very natural responses to loss and it can be very painful and difficult. When we grieve, we allow ourselves to feel our pain. By our willingness to mourn, we slowly acknowledge, integrate, and accept the truth of our losses. It takes courage to grieve, to honor the pain we carry. Meditation might help with your feelings of grief, but keep in mind that grief doesn’t just dissolve. Instead, it arises in waves and gradually, with growing compassion, there comes more space around it.]

Lets get started!

Find a comfortable position where you are at ease but with your back straight. Scan your body for any tensions and let them go. If you are in a safe place, gently close your eyes and begin to notice your breath. Just breathe in and out. In and out. Just stay with your breath for a few more moments and arrive fully here in this present moment.

Now bring to mind your personal loss and move your attention to the area around your heart and recognize what is happening within you. Are there any thoughts or emotions? What bodily sensations do you notice? Simply note what is coming up without judgement or labelling. Allow these experiences and sensations to be there. Say “it is ok” to this moment regardless how uncomfortable it may be. Give yourself permission in the most loving and compassionate way. Honor yourself for whatever you are feeling. And as you do, let these feelings move through you. There may be strong emotions like grief or sorrow and this is ok. And there may be tears and this is ok too.

If you start to feel overwhelmed, take a break, rest, breathe. Resettle. Allow yourself time.

Remember that you are here for yourself. Acknowledge what is here now. Note what emotions are arising; don’t be embarrassed or afraid to feel whatever you’re feeling. And don’t judge what you’re feeling. Just feel.

Make sure you are still breathing and be present with what is here now for a few more breaths.

With every outbreath empty out all that needs to be released, breathing out hopelessness, loneliness, sorrow, grief, anger, emptiness whatever is there. Breathing out everything your heart is carrying.

Let grief do its work. Whiteness your grief with compassion for yourself. Let it heal you. Don’t push. Don’t be impatient. Allow yourself time. And be here now for a few more breaths.

Breathing in I embrace my difficult feelings and breathing out I smile at my difficult feelings. I embrace my feelings, I smile, embrace, smile.

Breathing in I calm my difficult feelings, breathing out I feel lighter. I calm my feelings, I feel lighter, calm, lighter.

And if you wish, you may want to imagine a warm, comforting, kind light which fills-up your heart with each inbreath. Breath in hope for yourself. Allow this gentle, healing light, to spread to your whole body, bringing calm and healing where it is needed. Give this healing to yourself.

Inhale again, this light of compassion, compassion for yourself. It fills your heart and chest. It infuses your whole being with compassion. Each breath you take is loving kindness for yourself and healing for yourself.

Spend a couple minutes in silence as you continue to keep this healing light energized.

Just stay a bit longer with this feeling.

And for the last few moments sense how deeply the healing can go.

And in your own time bring your mind back to the surface to the space you are in and gently open your eyes.

Wherever you are sitting on a chair or on a cushion just take a few moments now and make yourself comfortable. Keep your spine straight. And if you are in a safe place, close your eyes and let your attention go inward, coming into stillness.

And now let’s relax deeper as you scan through the body. Just be aware of any sensations and let them be as is.

Now bring your attention to your breath, breathing in through the nose and out through the mouth. Simply know that you are breathing, just be aware of it, sense it, hear it, follow it, attach no judgment to your breath. Just breath in and out. If your mind notices one part of the breath, such as the belly rising and falling or the feeling of air entering your nostrils, just let it happen; you don't need to keep your mind fixed on any of these sensations or feelings, just watch your breath, relax with the breath. And as you breath in, breath in a big smile to your heart, sensing this big smile going through your nose and spreads out through your body.

As you sit fully relaxed watching your breath, now bring someone to mind, in your life, who could use your healing energy right now, someone you care about. And this could be you. And once you have visualized this sentient being, use your outbreath to send light, or happiness, or whatever this person needs. And with each outbreath, imagine how the light or the positive energy you are radiating out as widely as you can, touching that being and is absorbed by them. And continue this practice for a few more seconds sending positivity to that being with each outbreath. And if it helps, you can, as you breathe out, open your hands and arms imagine the clear light going out or use words like may this person be free of suffering and the root of suffering.

And now just sit in open awareness, you don’t need to continue with the practice for a moment, just relax and feel the loving kindness for this person or animal, your connectedness, and compassion.

And now bring your attention to your breath again and with each inbreath sense what it’s like to be this being, looking through their eyes, feeling with their heart, and take in as fully as you can the suffering, the pain of this being, which you have visualized previously. You may imagine this being dark, heavy smoke, if it helps. And continue with each inbreath to take their problem in, just for a few more inhales, all their anger, or their pain, and just for a few more inbreaths…

And now combine the sending and receiving – with each inbreath you absorb the suffering and immediately with the next outbreath you send out all your happiness and bright light, inhaling, taking in, exhaling, sending out, in-out. Just for a few more cycles.

And now expand your practice to all beings who are in the same situation, who suffer from the same pain, who feel the same discomfort, taking in their pain and suffering with each inbreath, imagine it as a dark, smoky light being absorbed through your nostrils and dissolving into your heart.

And sending light and positive energy or whatever they need with each outbreath. As you exhale, imagine all the happiness and benefits you’ve acquired during your life pouring out of yourself in the form of pure light that spreads to all beings and dissolves into them, fulfilling all their needs and eliminating their suffering.

May all beings enjoy happiness and the root of happiness. May all beings be free from suffering and the root of suffering.

As you continue this practice, imagine that all beings are freed from suffering, and filled with bliss and happiness. After practicing in this way for a few moments, simply allow your mind to rest, just sit in open awareness, just relax for the last minutes.

And now - in your own time - bring your awareness back to the surface, back to the space you are in and now blink your eyes open.

Take a moment to minimize any distraction. Give yourself this moment. There is nothing to do, just to be. Like a gift that you are giving to yourself from yourself. Acknowledge yourself for having shown up. You are awesome!

And when you're ready, make yourself as comfortable as possible with your back straight and close your eyes, if you are in a safe place.

Let’s start with a healthy breath in and out allowing yourself to sink a little bit deeper into your cushion or chair. And another breath, just in and out, arrive fully here at this session. Be fully present.

And as you relax deeper, watch your breath and just sit with your breath for a few more moments.

Now take a moment to check in with yourself, how are you feeling, what is coming up? whatever thoughts or emotions or sensations are coming up, acknowledge them, create some space for them, be curious…

If you find your thoughts wandering, gently come back to the meditation. Thoughts are ok, emotions are ok. Just let them come and go, like watching the clouds in the sky. Every time you get distracted, just bring your attention back to your breath.

Now bring your attention to our body. How is your body feeling today? And ask your body what it needs from you today? It might be asking for some movement, maybe for some recovery from an active weekend, perhaps it's feeling a little tight and its send you a message to do a little stretching or yoga. What nurturing does your body need from you today? And as you drop into your body a little bit further, you might notice areas of strength, maybe some areas of fatigue, accept them all right now, just notice, what your body needs from you now.

Pause

And with your next breath-in bring your attention to your mind, witnessing whatever thoughts or emotions are coming up. What do you notice? And like with your bodily sensations, there might be a range of different of thoughts or emotions coming up. How do you feel about yourself?

See if you can create some space for all of them, some acceptance.  And as you get curious with yourself, what does your mind need from you today? Perhaps it needs to be stimulated, stressed in a healthy way? Perhaps it needs a little extra calm or nurturing? Maybe it needs a bit of focus or a bit of joy? What is your mind asking from you today?

Pause

And with your next inbreath bring your attention to your heart, to your inner flame or spark. How is your heart doing at this moment? What feelings and emotions are coming up? Accept them as they are and create some space for them. Acknowledge them. And as you get a bit more curious: What is your heart asking from you right now? Maybe a little nurturing, perhaps some self-care, some appreciation, some kindness on this mindful Monday? What is your heart asking from you today?

Pause

And as we begin to round out this meditation, I invite you to reflect what your heart, mind, and body may need in this moment? How can you best nurture your mind, body, and heart today?

Pause

And for the last few moments experiment with relaxing completely with what is happening. Just be here in this meditation session, enjoying yourself. No need to do anything, just relax.

And in your own time bring your mind back to the surface, wiggle those beautiful fingers and toes, and open your eyes

Take a moment to minimize any distraction. There is nothing for you to do, just to be. And when you're ready, make yourself as comfortable as possible with your back straight (chin up, crown on) and close your eyes, if you are in a safe place.

Take a couple of slow deep breaths and begin to release whatever you carry. With each breath you arrive here more fully and greet this moment with a smile. In and out, smile, in and out, smile. Be fully present and listen to how your body feels, your mind, and your heart.

Pause

Scan your body for any tensions, let your eyes and face be soft, loosen your jaw. If you like you can roll your head in a circle to release your neck. Let your shoulders relax and check if your arms and hands as well as your legs and feet rest easily.

Pause

And as you relax deeper, watch your breath, and just sit with your breath for a few moments. Keep the breath as natural as possible, breathing in and out as natural as possible. And as you breath in, just notice that you breath in. And as you breath out just notice that you breath out. You may feel the rise and the fall of your belly or the air entering into your nostrils. Whatever you feel, just be aware of it, don’t add any judgement or any special focus. Just breath in and out.

Pause

Now take a moment to check in with yourself, how are you feeling, what is coming up? Whatever thoughts or emotions or sensations are coming up, acknowledge them, create some space for them, be curious…

Pause

If you find your thoughts are wandering, gently come back to the meditation. Thoughts are ok, emotions are ok, sensations are ok. Just let them come and go, like watching the clouds in the sky. Every time you get distracted, just bring your attention back to your breath.

And as you relax deeper, I would like you to reflect how you wish to be today? What is your intention for today? Who do you wish to be?

You may wish to be courageous, kind, compassionate, focused, maybe grateful, resilient. Whatever it may be, with each inbreath breath in your intention, and with each breath out allow it to ripple through your whole being. Enjoy how your intention fills you up. Ground yourself in this intention. Making a commitment to yourself.

How do you wish to show up today?

Pause

And just stay a few more moments with your breath. Enjoy the stillness. Your breath is soft, your mind is clear.

And now in your own time bring your awareness back to the surface, back to the space you are in and open your eyes again.

Take a moment to minimize any distraction. There is nothing for you to do, just to be. Whether you sit on a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight (chin up, crown on) and close your eyes, if you are in a safe place.

Let’s start with a few healthy breaths in and some slow breaths out. In and out, in and out. Arriving here fully at this day, this moment, this mediation practice. Be fully present

Acknowledge yourself for having shown up. This is a gift you have given yourself.

Pause

And now bring some attention to your body, are there any tensions or any stiffness? Let your eyes and face be soft. Relax your jaw, your shoulders and release any tensions wherever you may feel them, relaxing deeper and deeper, sinking a bit deeper in your cushion or chair.

Pause

And as you relax deeper, find the natural rhythm of your breath. Noticing how the air is flowing in and how it is flowing out. Just sit with your breath for a few moments, keep it as natural as possible. And as you breath in, just notice that you are breathing in. And as you breath out, just notice that you are breathing out.

Pause

It is very natural for your mind to get lost in thoughts and feelings. When you notice that you have bene lost, bring your awareness back to the present moment and continue to watch your breath, like you would watch the clouds in the sky.

Pause

Take a moment to check-in with your mind, body, and heart. Notice what is there, acknowledge what is coming up, regardless of what it is, create some space for all your thoughts and feelings. Allow them to come and go. And with each breath you allow for more openness, for more space, being at ease with whatever appears.

And as you stay with your breath you can whisper the words “open” and “space”. Breathing in I am opening up, breathing out I feel space within me. Open, space. Open, space

Breath in, possibilities, opportunities. And with each breath out you create openness and space within your mind, body, and heart.

What does openness mean to you today?

Pause

Feel the peaceful calmness that is washing through you. Feel your breath. Feel this wonderful moment. And just stay with your breath for a few more moments. Enjoy the stillness. Your breath is soft, your mind is clear, your heart is wide open.

And as this session finishes, recognize that you have spent some time nourishing yourself, being on your way to more mindfulness in your life. Acknowledge yourself for having participated for having taken the time and energy to do this.

And now in your own time, bring your awareness back to the surface, back to the space you are in, smile for a moment, and blink your eyes open.

Our days are so packed, we are so busy so that we become overwhelmed, or ruminating about the past or being anxious about the future. Mediation can help us to slow down, to take a pause, to center ourselves and arrive here at this moment. That’s the only moment we have.

Take a moment to minimize any distraction. There is nothing for you to do, just to be. Whether you sit on a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight (chin up, crown on) and close your eyes, if you are in a safe place.

For a start, taking a deep breath in and out, and let’s do this again, taking a healthy breath in and out arriving here, at this mediation session, this moment, your moment of pause.

Check in with your body, do you feel any tensions? Relaxing your shoulders, bring some ease to the area of your neck or your jaw. Check your arms and legs…

And now bring your attention to the breath, just be aware of it, sense it, feel, hear it, follow it, attach no judgment to it. And do not manipulate it any way. Just keep your breath as natural as possible. Watch your breath as you are breathing in and out. In and out, in and out.

Pause

And if you get distracted, just bring your awareness back to your breath.

Pause

And as we relax deeper, we can use the power of mantras to further ground us. As you breath in, say silently to you: “I am here” and with each breath out say: “This is now”. “I am here”, breathing out “This is now”. And just do this for a couple of more breaths. “I am here”, “This is now”.

Pause

Just relax into being. Get rid of the idea of needing to do anything right now. Just relax, be here. No next moment to look forward to, or to fear. No past moment that you need to think about right now. Just be. And then ask yourself: “What is left of you when you don’t remember the past and if you are not thinking about the future?

Pause

What is left, is the essence of who you are! Your being, your light, your presence, your true nature. Relax into that essence. Be true to who you are.

Pause

And as we wrap up this session just stay in open awareness, enjoy the stillness, and let your light shine.

And now in your own time bring your awareness back to the surface, back to the space you are in, gently wiggle your toes and fingers, smile for a moment, and blink your eyes open.

Take a moment to minimize any distraction. Take a pause from all activity. There is nothing for you to do, just to be. Whether you sit on a chair or on a cushion on the floor, make yourself as comfortable as possible with your back straight (chin up, crown on) and close your eyes, if you are in a safe place.

Become still and acknowledge yourself for having shown up. This is a gift that you have given yourself.

As you relax deeper, find the natural rhythm of your breath. Noticing how air is flowing in and how air is flowing out. Just sit with your breath for a few moments, keep your breath as natural as possible. And as you breath in just notice that you are breathing in. And as you breath out just notice that you are breathing out. Relaxing deeper with each breath. Arriving here fully at this day, this mediation session, this moment. Being fully present and enjoying the silence for a few more moments.

Now, with the next set of conscious breaths we will inhale more fully, extending your natural inbreath so your lungs are filled with air. And then we will exhale very slowly, so that we can feel the actual sensation of releasing the breath and letting go. It is like inhaling deeply and exhaling slowly…

With the first set of three breaths, inhale deeply and as you exhale, imagine letting go of all thoughts. You might picture thoughts as clouds, appearing and then disappearing again, leaving a wide open sky. Lets do this again: Inhale deeply, filling the lungs and with your exhale letting go of thoughts. And one last time: inhale deeply and exhale letting go of all thoughts, like clouds disappearing from the sky.

With the second set of three breaths, as you exhale, imagine letting go of all physical tension. Inhale deeply filling the lungs and exhaling fully, letting go of any physical tensions. In areas of tightness, you might sense a softening and then dissolving, as if ice is melting to water. And one more time inhale deeply and when exhaling let go of any tensions in your body. And one last time, breath in fully and when exhaling let go of any tensions in your body like ice is melting to water.

With the third set of three breaths, as you exhale, imaging letting go of anything and everything that is burdening your heart.

Inhale deeply filling the lungs and exhaling slowly. Letting go of any tension or burden in your heart. You may feel some relief, some loosening, as if all the heart burden is disappearing into the air around you. Lets do that gain, inhale fully and with the next exhale let go of any tension in your heart. And one last time, inhale deeply allowing the warmth and the light of sun to fill your being and with your next outbreath let go of any burden in your heart, disappearing into the air around you.

Then allow the breath to resume its natural rhythm, and allow yourself to simply relax, breathing in and out as natural as possible. And relaxing and settling into greater and greater ease and well-being.

And as we wrap up this session just enjoy the stillness and let your light shine.

And now in your own time bring your awareness back to the surface, back to the space you are in, gently wiggle your toes and fingers, smile for a moment, and blink your eyes open.