Lay down on a bolster or a pillow to support your chest, opening your heart. nice and comfortable. And then close your eyes. Breathe naturally. Start to deepen your inhale and lengthen your exhale. Notice your breath.

Notice your inhale expanding your chest and your abdomen and your exhale, releasing the breath. Your belly falling back towards your spine. bring your attention to the area around your heart to your heart center. repeat to yourself gently and softly. Feeling the resonance of the words. Love, love, love.

May my heart be filled with love. Love, love, love. May my heart be filled with love as you say this To find something that you feel caring and loving towards. It may be an image of a soft, lovable dog, or the serene look on someone's face or a baby or the feeling of the soft fur as you stroke a kitten. This image is simply to keep to help you kickstart the feelings to help you bring the feeling of loving kindness into your chest. Experience feeling love through your whole body experience this feeling of warmth and love through your whole body.

Keeping in mind the image of something or someone you love. let it wash over and through you. While you gently repeat silently to yourself, may you be well. May you have peace. May you be free from suffering. May you be well.

May you have peace. May you be free from suffering. May you be well May you have peace. May you be free from suffering. May you be well. May you have peace.

May you be free from suffering. Sending all of your love to this someone or something that brings about a feeling of loving kindness within your heart. May you be well. May you have peace May you be free from suffering May you be well may you have peace May you be free from suffering. really notice how you feel bringing this image to mind of this person or thing that makes you feel love and keep it with you throughout the meditation as we shift gears to you Repeat silently to yourself. May I be well?

May I have peace? May I be free from suffering? May I be well? May I have peace? May I be free from suffering? May I be well now I have peace May I be free from suffering?

Sometimes people find this stage difficult to do. It can be helpful to spend some time cultivating loving kindness for yourself. There is no need to rush on. The number of people you send the feeling of loving kindness to is not what is important is developing the quality of the feeling that matters. May I be well? May I have peace?

May I be free from suffering? May I be well? May I have peace? May I be free from suffering? I have peace. May I be well?

May I be free from suffering Bring back into your attention. The image of someone or something that brings you love brings a warm, fuzzy feeling into your heart. reconnect with that feeling of loving kindness. And then bring to mind someone that you feel neutral about. That you literally have no feelings towards. This can be a barista that gave you coffee.

Someone that you passed by on the street or even someone that you work with that you don't really know someone completely neutral. Bring them into your mind. And send them some metta. May you be well? May you have peace May you be free from suffering. May you be well.

May you have peace May you be free from suffering. May you be well. May you have peace May you be free from suffering May you be well? May you have peace. May you be free from suffering. May you be well.

May you have peace May you be free from suffering. Bring back into your mind the picture or image Have someone or something that you love. Return to that feeling of loving kindness and we move forwards bringing into mind, someone that you have negative feelings towards. You can choose the amount of bitterness, hatred or resentment that you hold. This can be really hard Enter or it can go as deep as you want. Keeping in mind you are not condoning or approving of what this person has done.

But you are simply allowing yourself to let the pain and anger you carry towards them go. As the pain and anger hurts you more than anyone else. Buddha states that anger is like drinking poison and expecting the other person to die. So send them these feelings of warmth and caring as you wish them well. May you be well May you have peace. May you be free from suffering.

May you be well. May you have peace. May you be free from suffering. May you be well. May you have peace May you be free from suffering May you be well? May you have peace.

May you be free from suffering. Check in here, check in with yourself with your heart. If you're leaning back towards anger, take this person out of your mind and bring back in the image of someone or something that you love. The goal here is not to get angry but to let go of the anger. So if it's not working, you're just not ready and that's okay. Not thinking of anything that I Anyone has done to you just wishing the person may you be well.

May you have peace. May you be free from suffering. May you be well. May you have peace May you be free from suffering. Release the thoughts in the image of this person reconnecting to warm, caring and loving kindness radiate the warmth and the love to the people around you. To everyone in your neighborhood, your city or nation or the whole world.

May you all be well. May you all have peace. May you all be free from suffering. May you all be well. May you all have peace. May you all be free from suffering May you be well?

May you have peace May you be free from suffering, inviting into your thoughts, a collective shift to consciousness to peace and then bring your attention back to you back to yourself. Focus once again on you. So the feeling of loving kindness fills your heart Being breathing in peacefully breathing out peacefully at peace with yourself and the world. The feelings of loving kindness, ease and return once again to focusing on just your breathing. Notice your inhale expand your chest in your abdomen. Notice your exhale, release Your breath, your belly falling back towards your spine.

Connecting with your breath. Returning turn your attention to your body. Laying down with your chest open your heart open. Start to make subtle movements with your fingers and your toes. Eventually spreading to your hands, your feet, your arms and your legs. opening your eyes Turning to here and now now, Misty