Sample practiceFlatI'm OK

Kind wishes

Four plain sentences, said slowly. For yourself first, then someone else.

Time6 min

PositionSitting

EyesOpen or closed

PicturingNone needed

WordsSome

Start here

Put a hand on your chest.

Steps

Put a hand on your chest, or rest it on your leg.
Say slowly, out loud or in your head: "May I be safe. May I be well. May I be at ease. May I be kind to myself."
Say them again, slower.Stay here · 2 min
Think of someone easy to like. A friend, or an animal. Say their name.
Say: "May you be safe. May you be well. May you be at ease."Stay here · 2 min
Let the words go. Sit for a few breaths. Done.

This is a sample, written to show how the site works. It will be replaced by practices recorded for this site.

If the words feel false, that is a common feeling. You only have to say them, not feel them.
You can start with someone else and come to yourself later.