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On this walk, reconnect with the
love and kindness within you. 

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Your body remembers these 
feelings, so as you relax, allow

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them to arise and each time you 
practice, it becomes easier to 

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return to this place. 
Begin by bringing your attention

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to your feet 
and focus on the rhythm of your 

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steps as you allow your body to 
settle. 

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Notice as each foot makes 
contact with the ground 

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and if your mind wanders, come 
back to your feet. 

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Each step a little more relaxed 
and you can use your out breath 

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to release and let go of any 
tension. 

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Just breathing out and letting 
go. 

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Now bring your attention to your
chest and breathe into your 

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heart space connecting with your
body. 

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Breathe in and imagine filling 
your chest with a pure energy 

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from the space around you, 
or maybe even from something 

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greater than you, 
with each breath filling your 

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heart with a sense of peace. 
Now set an intention to offer 

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your words from this place of 
love, 

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and you can begin with you 
simply bringing yourself to mind

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just as you are, and allowing 
the words that follow and your 

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feelings to radiate through your
body as you walk. 

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May I be well, may I be happy, 
may I be peaceful, may I be 

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loved. 
And again, may I be well, may I 

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be happy, May I be peaceful, may
I be loved. 

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Allow these words to be felt in 
your heart space as you continue

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to walk. 
Now, as you stay in your heart 

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with those peaceful feelings of 
love and kindness, bring to mind

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someone you love. 
Let yourself really feel them 

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here. 
And as you connect with your 

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feelings, repeat. 
May you be well, may you be 

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happy, may you be peaceful, may 
you be loved. 

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And again, may you be well, may 
you be happy, may you be 

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peaceful, may you be loved and 
breathe out and just gently let 

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them go in your mind. 
And now bring someone neutral 

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into your awareness, someone you
know without strong feelings. 

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Either way, just bring them to 
mind and you can repeat. 

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May you be well, may you be 
happy, may you be peaceful. 

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May you be loved. 
And again, may you be well, may 

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you be happy, may you be 
peaceful, may you be loved and 

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just allow them to fade in your 
mind. 

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Now allow someone you find a 
little difficult to come to mind

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as you offer these words. 
May you be well, may you be 

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happy, may you be peaceful, may 
you be loved. 

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And again, may you be well, May 
you be happy, may you be 

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peaceful, may you be loved and 
just let them go. 

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And now allow your awareness to 
include all beings, letting your

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feelings emanate from your heart
into the world around you. 

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As you repeat, may all beings be
well, may all beings be happy, 

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may all beings be peaceful, May 
all beings be loved. 

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And again, may all beings be 
well, May all beings be happy, 

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May all beings be peaceful, may 
all beings be loved. 

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And breathing out, just allowing
yourself to relax. 

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And each time you practice, you 
are becoming someone who can 

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return to love and kindness more
easily.