Begin by closing your eyes or softening your gaze,
Finding any position that is comfortable for you,
Though I prefer sitting up for this meditation.
If that is unavailable for you,
Then feel free to lay down.
Come ground yourself,
Rooting down into the earth.
If you are sitting in easy pose or sukhasana,
Allowing yourself to feel your pelvic floor connect to the earth below.
And if you are laying down,
Just allowing yourself to become heavy,
Allowing yourself to relax your muscles and to anchor into your breath.
Exhaling,
Relaxing.
Inhaling,
Filling your body with breath.
Hold the breath and exhale,
Relax.
Inhaling once again,
Filling the body with breath.
Discovering the rhythm of your breath and allowing the breath to become an anchor.
Now,
I want you to bring your awareness.
I want you to imagine that there are multiple heart spaces.
One located between your eyebrows at the third eye point.
And one located right around your belly button.
And imagine as though you are lifting that up to the place between your eyebrows,
Your third eye point,
Creating a link.
Hold the breath here.
And as you exhale,
Traveling deep into your solar plexus.
Traveling into your umbilical cord,
That which connected you to your mother.
You can imagine it spiraling inward.
Once you've traveled completely inward,
And exhale,
Relax.
Start up to that place between the eyebrows,
The third eye.
Top of the inhalation,
Hold the breath.
And as you exhale,
Imagine that line and that link traveling all the way down to your solar plexus,
Traveling inward.
Spiraling into your belly button,
Inward on yourself.
Inhale that breath and that link and travel upwards.
Lifting that energy up to the physical heart.
Up to the third eye.
Link.
And exhaling,
Traveling all the way through your umbilical cord,
The umbra,
Spiraling inward,
Traveling in.
Lift that energy and create a link to the physical heart.
Hold the breath.
Allow your heart to glow from inside.
And exhale.
Once again,
Grounding into the physical heart.
Inhale,
Lift that link up to that place between the brow point,
The third eye.
Hold the breath,
Soften as you hold.
And as you exhale,
Travel all the way into your umbra,
Your umbilical cord.
And inhale,
Grab a hold of that link from deep within you.
And lift it up as though it is lifting like an elevator up to your heart.
Exhale.
Let's do this one more time.
Inhale.
Exhale.
Once you've traveled there,
Inhale,
Lifting that energy up to the heart.
Allowing that energy to beam,
To emanate love to your heart,
From your heart,
In your heart.
And exhale,
Relax.
Take a moment here just to integrate this energy.
Returning to your normal breathing pattern.
Reconnecting to the earth below and to the feeling of being in your body.
And then slowly open your eyes and come to meet the moment.
Namaste.
