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Shout-out to Sheila Fitzgerald and Palouse River Counseling for the idea.

lyrics

Settle into a comfortable position
Begin by taking a breath with awareness
Being present for the full duration
Of the in breath and out breath
Notice the breath
Rest your awareness
Where the breath is most present
And if your mind wanders
Without judgment, return yourself to the breath
Now allow your awareness
To move to your heart center
As best you can
Try to find a memory of a strong sense of loving-kindess
Either from someone or toward someone
Not to find the perfect image or experience
Or be concerned if you conjure many
But to recreate tender feelings
Of prior experiences of loving-kindness
As best you can
And allow these feelings to grow in your heart center
And now in your mind's eye
Bring into focus
An image of someone you care about
A person you already have
Existing warm feelings towards
Or feel love for
Or have a sense of positive connection
It doesn't have to be a perfect relationship
Or one without conflict
The idea is to find an image
Feeling sense of someone you know
That you already have warm feelings for
And as best you can
Hold the image of this person in your heart center
And from the feeling of loving-kindness
In the center of your chest
Extend warm wishes to this person you care about
And repeat to yourself silently
May they be at ease
May they be content with their life
May they be joyful
May they feel safe and secure
May they be at ease
May they be content with their life
May they feel joyful
May they be safe and secure
And extending warm wishes of loving-kindness
To this person that you care about
Held from the very center
Of the source of loving-kindness
In your own heart
Allow the image of this person you care about
To gently dissolve from your mind's eye
Resting your attention back
To your heart center
The well of loving-kindess
In your body
And now bring to mind an image
Of a person you don't really know
Maybe on the street or on TV
But don't feel any connection with
One way or another
And again as best you can
From your own heart
Extending warm wishes of loving-kindness
Towards this person you hardly know about
Emanating from your heart center
And saying silently to yourself
May this person be at ease
May this person be content with their life
May this person be joyful
May this person feel safe and secure
And again
May they be at ease
May they be content with their life
May they be joyful
May they feel safe and secure
And again
May they be at ease
May they be content with their life
May they be joyful
May they feel safe and secure
And now
With warm loving care
Turn your attention now
Back to the sensations of
Your breath in your heart center
Allowing the image of this person to fade
This person that you hardly know
Release
In this moment
With your feelings of warmth and kindness
Knowing that you can carry these feelings
Throughout your day
Warmth and kindness
Knowing that you can always find
Your heart center
When needed

credits

from Piles of Rags to Love and Cherish, released November 3, 2020

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