Now think about their loving qualities and kindness toward you. Notice if there is a feeling that arises in your body. Warmth, expansion, perhaps in the chest/heart? (If you don’t notice anything immediately, that’s okay too—just keep checking in with your body as we do this exercise.) Now pick a few phrases of well-wishing to offer to this figure. Here are some suggestions (but be sure to pick phrases that really speak to you, or drop the phrases altogether and simply anchor in the feeling in your heart):
