Namaste.
Check into your body and make sure that your posture allows you to sit for 20 minutes without any strain or pain.
If you find or know from experience that there will be discomfort from sitting after meditation,
Change your posture into something more comfortable.
This meditation is about loving and accepting everything and we start by loving and accepting ourselves and our needs.
Gently close your eyes and keep them closed during the whole exercise.
Be aware of the points where your body touches the ground,
The cushion or chair.
Allow the corners of your eyes to slightly relax outwards towards your ears.
Allow this slight inner smile to expand all over your body out to the fingers and toes.
Be aware of the natural flow of your breathing.
If you notice yourself influencing the breath in any way,
Try to let go of the controlling impulse.
Be fully present with the breath.
Be aware of the point 10 inches below your feet.
Be aware of the point 10 inches above your head.
Focus your attention on the space behind your breastbone.
Imagine yourself breathing in and out of the space behind your breastbone,
The region of your lungs and your physical and spiritual heart.
Continue breathing in and out of your spiritual heart.
Picture yourself as you are now standing before you.
Tell yourself in your mind,
I love you,
Thank you for my being,
I love you,
You are worthy to be loved no matter what you or others believe.
Imagine a beam of golden,
Loving light to emerge from your heart and flowing out to the heart of yourself standing before you.
Allow more and more of the soft golden light of love to flow into yourself,
Into your heart,
Knowing that this is the love of the universe flowing through you.
Knowing that there is an infinite store of it because love is your true nature.
Continue sending yourself love from the heart all through this meditation.
Maybe at some point you feel yourself to be full and satisfied,
Overflowing with this golden light.
Then continue to send yourself love and imagine beams of golden light sending love from yourself standing before you to all beings,
Causes or things that come up in your awareness.
This voice will speak again in 15 minutes to guide you out of meditation.
Thank you for listening.
This video is educational and is not meant to replace proper medical or therapeutic treatment advice.
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you be fully present look at yourself standing before you filled to overflowing with love with golden light radiating it out into the world bow to your avatar standing before you allow it to merge back into you realizing you were never apart deepen your breath feel your feet your knees your eyes your knees your hips your lower back the upper back shoulders arms and hands the back of your head the top of your head the face throat breast navel the lower belly remain centered on your lower belly allowing yourself to reconnect to the space around you and to your day maybe you would like to lift your feet and hands and shake them strongly for a few moments now open your eyes and take in your surroundings for a moment maybe you would like to thank yourself or that which you consider higher than you before fully re-entering your daily life namaste
