If you’re comfortable, allow your eyes to gently close. Or, simply let your eyes soften to a place ahead of you. Now, bring your awareness to your breath. Inhaling and exhaling, not trying to adjust or change your breath in any way. Simply notice your breath. Breathing in life, breathing out love and light. Take a few breaths here. Inhaling life, exhaling love and light. Breathing in and breathing out.

Now, picture in your mind’s eye, those friends and colleagues close to you that you want to offer loving kindness to in their time of struggle and suffering. Allow yourself to see their faces in your mind and invite a smile to your own face as you see them and the ways their friendships enrich your life. Take a few breaths here with them. Now, offer out the following affirmations to them. May you be strong. May you be at ease. May you be free of suffering. May you be well. Once more, offer them your compassion. May you be strong. May you be at ease. May you be free of suffering. May you be well. Inhaling and exhaling to compassionately release this worthy loving kindness to these valuable people in your life. Breathing in life, breathing out love and light.

Now, invite yourself to offer that same energy of loving kindness that you honored your dear friends and colleagues with to yourself. You may also be in a moment of struggle and suffering. You are also worthy of your compassion. Take a few breaths here as you see yourself with gentleness. Inhaling and exhaling. Breathing in life, breathing out love and light. Now, offer out the following affirmations to yourself. May you be strong. May you be at ease. May you be free of suffering. May you be well. Once more, offer yourself compassion. May you be strong. May you be at ease. May you be free of suffering. May you be well. Inhaling and exhaling to compassionately release this worthy loving kindness. Breathing in life, breathing out love and light.

Take a few more breaths here on your own. As you move forward with your day, feel comforted that you have generously graced your loved ones and yourself with the loving kindness you each deserve to know. Breathing in life, breathing out love and light. Take as long as you need here, and when you are ready, slowly bring movement to your toes and fingertips and gently blink open your eyes.