Many spiritual teachers over time have talked about the spiritual quest to live in love rather than fear.
And we know that this is much easier to say than to do in our real human lives.
And so we start where we are and where it's easiest,
Knowing that this is a practice.
This short meditation is an invitation to help you align yourself with love,
To consciously adjust your attention,
And to summon your energy to let love flow.
So first,
Finding a breath or two deep into the lungs to allow your attention to draw inward and come into presence.
Breathing into the lungs,
Slowly exhaling out,
Taking this moment to check in with yourself.
And one more time,
Breathing deep in the lungs and slowly exhaling out,
Seeing if you can let go of whatever tension,
Tightness,
Or holding is able to soften and dissolve right now.
Just dropping into your body in this moment,
Letting go of thoughts from earlier,
Thoughts about afterwards,
And just pausing right here to be,
To notice what is here right now.
You might recognize particular feelings or emotions,
Thoughts in your mind,
Planning,
Or perhaps worrying if there's some difficulty or overwhelm that's going on for you.
Whatever is here,
Just allowing it to be,
To include it in your awareness,
Aware this is part of your experience right now.
Nothing to change,
Nothing to judge or make different,
Just accepting what's here because it's here.
And now allowing the mind just to let go and clear on bringing an image of a being whom you love deeply and easily.
This could be a child,
If you have a child,
A best friend,
A beloved or partner,
Or a pet.
Might be someone who's with us or who's passed on,
Doesn't matter.
Just choose someone,
Some being who you can access unconditional love where it's easy.
And picturing there in your mind's eye as best as you're able to really get a clear picture.
You might see them smiling or laughing,
Seeing them in a state of ease and joy.
Perhaps you can even hear their laughter or some sounds.
And as you begin to crystallize this image,
You may wish to place your hand or your hands on your heart,
Chest area,
Feeling the warmth or the softness in doing so.
You might even notice a smile just naturally form on your lips as you envision your loved one.
And now imagining,
If you wish,
A radiant light of a hue of your choosing emanating out from your heart.
And this radiating light reaches out towards your loved one.
Might be pink or white,
Blue,
Or maybe many colors shining brightly out towards this being and enveloping their essence with your love and compassion.
And steeping in this energy of love for a moment,
Savoring a sense of peace,
Of softness or ease that comes with loving this person,
This being,
And sensing their beauty and just appreciating it,
Savoring it.
You might feel a wish to offer words or a gesture to express to this loved one some well-wishing or blessing.
You may bow,
Perhaps imagining yourself kissing them on the forehead or giving them a hug.
And just inviting you to experiment with words if you feel inclined.
You might say these words out loud or in your mind's eyes fine.
You might try offering your own words of well-wishes,
Any blessing you choose,
Or you're welcome to use the following words.
May you be safe and healthy.
May you live with love and ease.
May you receive my love and blessings.
And may you know your own beauty and goodness.
Just sensing yourself sending these blessings of these words or your own towards your loved one.
Now letting go of the image of your loved one and just noticing what's there in your body.
Just doing a sort of internal scan with your awareness as you take this next in-breath into your whole body,
Present,
Centered and aware of your posture.
Notice what's there,
What it feels like to love.
And not judging yourself,
Whatever your experience was here in this practice,
Whatever came up for you.
There's no right,
There's no wrong,
No evaluation.
This is a practice.
And in this last moment before the sound of the bell will signify the end of this meditation.
Noting what's there inside,
How you feel.
And if you feel even a little more inclined towards love at the end of this sitting,
Seeing if you can let this energy follow you into your next moments of your day.
Hearing that love is our birthright and the spiritual heart that loves never closes.
It's always open and available.
And as we end thanking yourself perhaps as much as you're able right now for carving out these few precious moments to cultivate love and compassion in your life.
And for connecting with your soul.
Namaste.
