I believe we all have an innate capacity to love.
It can be hard to connect to this feeling sometimes in our lives because we may go through struggles and challenges in life where we might feel we don't have the inner space to love right now.
But that natural propensity to love and want to be loved is still there.
So in this short meditation we'll take some time to connect to this feeling within our hearts and let it expand,
Filling your heart,
Your body and your life.
It can be a lovely way to begin your day and allow you to carry this feeling with you into your day to share the love with those around you.
So find yourself a comfortable place to be.
It's good to be sitting straight but not tight or rigid.
Allow your body to be relaxed and natural.
Feel free to support your back if needed or sit in a chair as long as you're comfortable and your body can relax.
Gently close your eyes and gradually begin to let go of all the stuff happening in your life right now and just allow yourself to be present in your body.
You can breathe a long slow breath out or even a sigh to let yourself know you are here,
You are held and you are safe.
In the meditation I'll give you a little guidance and then leave a space of silence for you to really feel what is happening for you.
Don't worry I haven't left you,
Enjoy that time.
Start to notice the feelings and sensations of the breath in your body.
The sensations of the air coming in and out of your nostrils and throat.
The feelings and sensations of your belly,
Lungs and ribs rising and falling as you breathe.
Let the rhythm of it comfort you.
As you relax there bring your awareness into your heart center and notice what you feel there.
Whatever you notice it's okay,
See if you can just let it be as it is.
We're just noticing and feeling.
A small sphere of warm light appears in your heart center like a sphere of sunlight.
And this sphere of light expands out,
Expanding to fill your whole body and expanding out further to form like a protective sphere or bubble around you.
In here you are safe and you are loved.
Take comfort in it for a few moments.
While resting in this warm protective sphere of light bring your awareness into your heart area again and notice what you feel there.
Do you feel any love in your heart?
It doesn't need to be for anything in particular,
Just a general feeling of love.
It might be really obvious,
It might be really subtle,
Almost hard to find.
But no matter what you feel give it the space to really grow and expand out.
Notice if you are visualizing feeling these feelings or whether you're really feeling them in your body.
And as these feelings of love fill your body let the energy of it flow how it needs to flow.
Let go and let the love flow.
If it helps you can think of someone or something that you really love.
And as you think of this thing or person feel how that feels in your heart.
And then let that expand and flow with ease.
For a few moments allow yourself to take comfort in these feelings of love.
Know that you are loved.
Know that you are lovable.
And know that you are loving.
And now that sphere of light gradually dissolves into your heart.
Leaving a sense of warmth both in your heart and in your body.
As you go out into your day and do your thing let these feelings of love keep flowing.
Love within yourself and love shared with others.
Showing love can feel just as good as receiving love.
So go out there and change the world one loving moment at a time.
