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Speaker 1: Approache production. Hi, I'm Jennifer Cray. Welcome to your evening mantra.

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Speaker 1: If it's safe to do so, close your eyes or

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Speaker 1: lower your gaze. Relax your eyes, relax your ears, relux

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Speaker 1: your jaw, relax your shoulders down, and bring your attention

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Speaker 1: to your breath. Breathing in and out of your belly,

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Speaker 1: deep breaths. Your breath is your anchor. You can always

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Speaker 1: come back to it, a place of deep peace and safety,

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Speaker 1: drawing your breath into your heart. Today we will practice

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Speaker 1: a simple loving kindness or meta meditation. This meditation generates

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Speaker 1: compassion towards yourself and towards others. Let's begin, generate a

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Speaker 1: loving kindness towards yourself, a warm, loving feeling. If this

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Speaker 1: doesn't happen, don't worry. What's important is your intention. With

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Speaker 1: loving and caring intention, say to yourself, may I be happy,

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Speaker 1: May I be healthy? May I be at peace. Bring

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Speaker 1: to mind someone that you care about that could do

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Speaker 1: with some loving kindness right now. Bring an image of

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Speaker 1: them to your mind, sending them loving kindness. Say to them,

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Speaker 1: may you be happy, May you be healthy, May you

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Speaker 1: be at peace. Bring to mind a neutral person, someone

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Speaker 1: you see every day, but don't necessarily have a relationship with.

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Speaker 1: Bring an image of them to your mind, Send them

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Speaker 1: loving kindness, and say to them, may you be happy,

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Speaker 1: May you be healthy, May you be at peace. Bring

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Speaker 1: to mind a challenging person, someone you have difficulties with.

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Speaker 1: It might be more challenging to send someone loving kindness,

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Speaker 1: So if so, choose someone who you have a smaller

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Speaker 1: difficulty with. Bring their image to mind, Send them loving kindness,

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Speaker 1: and say.

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Speaker 2: To them, may you be happy, May you be healthy,

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Speaker 2: May you.

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Speaker 1: Be at peace. Now bring to mind the image of

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Speaker 1: all four people at the same time, yourself, the person

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Speaker 1: you care deeply about, the neutral person, and the challenging person.

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Speaker 1: Send loving kindness to all of you. Try to send

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Speaker 1: the same amount to all with loving kindness. Say to them,

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Speaker 1: may we be happy, May we be healthy, May we

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Speaker 1: be at peace. Now, expanding your loving kindness out to

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Speaker 1: all living beings throughout the whole world, say to them,

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Speaker 1: may all be happy, May all be healthy, May all

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Speaker 1: be at peace. Today's mantra, May we be happy, may

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Speaker 1: we be healthy, May we be at peace. Repeat to yourself,

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Speaker 1: either out loud or in your mind. May we be happy,

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Speaker 1: May we be healthy, May we be at peace. Follow

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Speaker 1: us on Instagram at your morning mantra