Welcome.
Let's begin by closing our eyes and taking a deep breath in,
Filling all the way up and letting go,
Letting the shoulders drop and relaxing.
Right now,
There's nothing to do,
Nowhere to be.
Just this present moment and your heart.
As you settle in,
Bring your awareness to your chest,
The space around your heart and without trying to change anything,
Simply notice,
How does it feel right now?
Is there warmth,
Openness,
Perhaps resistance,
Hesitation,
Numbness,
Maybe grief or heaviness?
Whatever is here,
Simply welcome it,
There's no right or wrong,
Only the present moment in time,
Sensation exactly how it is.
Now,
In a gentle way,
Ask your heart,
Could you open just a little bit and notice how it responds,
Any shifts,
A warmth,
A tingling,
An expansion,
Or perhaps quiet stillness.
And again,
Ask it,
Can I open just a little bit more,
Not forcing,
Not pushing,
Just allowing.
Even the smallest amount is enough,
A 1% shift in this moment will ripple into something greater over time.
So ask it again,
Could you open a little bit more and welcome what it has for you,
Being present to the sensations in your chest and your body,
Aware of any thoughts or memories that might be coming up along with this inquiry,
And asking again if it could open just a little bit more and welcoming if it does or doesn't.
It's all just perfect.
Now bring to mind something or someone that fills you with love,
It could be a pet,
A moment,
Or even something simple like the warmth of the sun on your skin,
Or the sound of laughter,
For me it's ducks,
Their little faces looking like they're in a perpetual smile,
Their waddles,
Completely at ease,
Present and in the flow of life,
They remind me of love in its purest form.
So what is it for you?
Hold this image in your mind,
Let the feeling that it evokes fill you as your heart is drinking in this love,
Welcome the sensations,
And now return your awareness to your heart,
And notice how it feels now,
Perhaps opened more,
Perhaps guarding or hurting at the thought or memory of something you love or once loved,
Whatever the case,
Just welcome it,
Be gentle with yourself and continue to just be present with what is,
Asking your heart if it can open even a little bit more now,
Now returning to the thought or memory or person or place and holding it in your mind's eye once again,
Feeling the emotion that it creates,
This memory,
This person,
This pet,
Smiling to yourself as you enjoy the loving emotion this experience evokes,
And recognizing that you have the ability to bring this love,
This joy into your experience whenever you choose,
You have this power,
Love has no limits,
And it expands when welcomed,
Invite this love to grow,
To soften any walls in you and to flow effortlessly through you,
Asking again your heart to open a little bit more,
Noticing and recalling the difference between the way it felt at the beginning of this meditation and the way it might feel now,
Those shifts can be tremendous over time and completely transform your life in a beautiful way,
Now take a deep breath in,
Filling all the way out,
And exhale,
Letting go,
Relaxing,
Noticing the anchoring of this love,
The opening that you've cultivated in your heart,
Thanking yourself for taking the time to be present with yourself in this way,
To honor and nurture your inner world,
You are fully worthy of love,
You are safe to feel,
And you are connected,
Thank you for being here today,
Many blessings,
And I'll see you in the next one,
Namaste.
