I suggest that during this meditation you place your hands over your heart or place a weighted object on your chest.
Remember these are simply suggestions.
Give your body what it needs to be serene.
Take a moment and see if you can find quiet within yourself to listen as your lungs expand and fall.
In the rise and fall of your chest,
Can you feel your heart beat?
Take a moment and see if you can feel the rhythm of your heart beat in each breath.
Now deepen your breath as you sense the beating of your heart.
Start as you increase your inhale and exhale,
Becoming centered in your body.
You may choose to let your hands fall by your sides or keep them atop your heart.
We will leave our worries,
Thoughts,
And plans behind us as we delve deep within ourselves.
Here we will invoke deep healing in our bodies.
Feel delighted and calm as you connect with your breath and your heart.
Allow the rest of your body to fall away and relax.
Let your limbs,
Your head,
Your trunk become light and free as you concentrate on the heaviness of your heart and lungs.
Everything falls away from your heart.
Your heart is a magnificent beating orb of energetics,
Encircling and deepening your connection to yourself.
No matter how far your mind may journey,
You may always come back home to your compassionate heart.
In this moment,
There is so much suffering on our planet and in our hearts right now.
So as you say these words to yourself in your mind's eye,
Guide these words to your heart.
Dear heart,
This is a moment of suffering.
I acknowledge that you are suffering,
That our human race is suffering right now.
This is a moment of suffering.
We are not alone in our suffering.
Through our common experience,
We can find heart that this state is a temporary moment in time and we will get through it together.
I am here for you heart.
Please let me know what you need.
I love you.
I'm sorry for the pain you are experiencing.
Thank you for what you take on.
And heart,
It is okay that we have moments of suffering.
Without suffering,
Without our mortality,
Our lives would not be filled with meaning.
Allow me to offer you this in this moment of suffering so that I can acknowledge you as you are and also know that you make gratitude and growth possible.
See your heart beating and imagine the beautiful blood in your heart pulsing with energy and rhythm.
Your heart is being filled with love,
With compassion.
Generate this feeling from a source that is quickly tangible to you.
Deepen it.
Perhaps it's the feeling of being loved and valued by someone else.
Maybe find this source of love by reflecting on how much you love your partner,
Your child,
Your pet,
Or a precious family member or friend.
Allow these sensations to multiply and build.
Maybe your greatest source of love comes from the passion of what you do.
Your profession,
Your hobbies,
Or your art.
Whatever your inspiration,
Generate a thick,
Resounding love within your heart and feel it move and expand,
Pulsing with each heartbeat.
Feel this loving energy building within your heart so expansively that it pushes the boundaries of its enclosure.
Imagine with each heartbeat this loving energy pulse throughout your body,
Pumped through your bloodstream,
Torpedoing through each artery,
Vein,
And capillary,
Soaking into your tissues.
See this loving energy glide through each organ,
Each muscle,
Each joint,
Filling your body with radiant,
Loving energy.
Your entire body feels comfortable and airy,
All tension leaving your body as the grounding force of loving energy melds into each and every cell in your body,
In your being.
Play with this new sense of freedom,
Bouncing and heating your body,
Expanding the boundaries of where you can feel loving energy reside all over and within you.
Feel humbled with this vast expanse of beauty that is held within you,
That you have generated.
Feel tranquil and at peace as you are supported by the earth and by this energetic,
Warm radiance that beats within you.
Now let us deepen this incredible power within us.
What do you love about yourself?
What unique qualities and gifts do you offer the world?
Are you creative or smart?
Are you gentle and kind?
Are you assertive or maybe you're supportive?
What gifts are yours to bring?
Generate one by one,
Thought by thought,
Action by action.
What makes you unique and special?
Take time to generate loving energy with these things,
These thoughts.
Take a few moments and generate loving kindness for your unique self.
The world is better with you in it.
Acknowledge and feel love for yourself in the ways that you bring goodness to the world.
Now that you are connected to your authentic self,
Let's go one step deeper.
Identify times or ways that you have struggled.
Bring to your mind one of these times or perhaps a cyclic struggle.
Bring this into your mind's eye.
Feel it resting on your forehead.
Now send a rushing wave of loving energy from your heart to this spot where the struggle lies.
Allow it to be washed away with loving energy.
See how the struggle made you stronger,
Made you unique,
Made you appreciate what you have.
Hold compassionate loving kindness for yourself.
If this is challenging for you,
You may need to visualize washing these struggles several times in gushes of loving energy.
Pour yourself from within with compassion.
Keep your struggles in the radiant healing power of loving energy.
Allow these moments,
These thoughts to go from within you.
Let these residual streaks of struggle evaporate as you send yourself sweet loving energy.
The subtle beauty of loving kindness is that it can create a powerful peace within.
Allow the judgments of yourself to fall away.
You have nothing to prove.
You are perfect within all your abilities and unique talents.
You are perfect within all your flaws and all your struggles.
Make it all into loving kindness.
Let everything else be meaningless.
Everything you've ever been.
Everything you've ever gone through.
Everything that failed.
Everything that went well.
Every moment and every personal encounter has made and changed you and it is all perfect.
There are no mistakes.
Can you find love for it all?
Dip yourself into loving kindness and see yourself soak up this peaceful supportive energy.
