Welcome to today's meditation.
Today,
We will focus on opening our hearts to receive the unconditional love we give others back into our own selves.
This meditation will help you build more self-trust and confidence and will help you cultivate balance and inner calm throughout your day.
Let my voice serve you as a guide through today's practice.
Let's begin.
Find a comfortable position,
Sitting tall with your spine nice and long.
Softly close the eyes and place your hands on your thighs,
Palms facing upward.
We begin by starting to draw awareness to our breath.
Inhale slowly,
Allowing the breath to fill the belly,
The lungs,
And the chest.
Softly exhale through the nose,
Releasing the chest,
The lungs,
And the belly.
Take another inhale,
Noticing how the breath travels upwards through the body.
Pause at the top.
Then take a soft exhale,
Observing the gentle return as the breath flows back down and out of the body.
As you continue to breathe,
Take a moment to notice your breath.
Is the breath shallow or is it deep?
Is it short or is it long?
Does it feel easy and natural or is there any tension present?
Bring your awareness to the areas that we often hold stress,
The jaw,
The shoulders and neck,
The chest,
The belly,
And even the hands.
Wherever you notice tightness or restriction,
Imagine sending love and breath to those areas,
Inviting softness and ease through the body as we breathe.
Gently repeat to yourself,
I am safe.
I am loved.
Inhale,
I am safe.
Exhale,
I am loved.
From this place,
Allow your breath to remain slow and steady.
Let your mind wander to a moment in your life when you experienced unconditional love.
A time when love was given freely,
Without judgment,
Expectation,
Or any attachment.
Maybe this is a memory with someone close to you,
A parent,
A friend,
Or a loved one who made you feel deeply seen,
Heard,
And safe.
Or maybe this love came from a pet.
The simple,
Unwavering joy of being met with presence and warmth again and again,
No matter what the day held.
Or maybe this feeling arises in a different way,
From a moment in nature,
Standing by the ocean,
Feeling the sun on your skin,
Or resting beneath the open sky where you felt held,
Supported,
And at peace.
A moment where nothing was asked of you,
And you could simply be.
Take a second to stay here.
Observe how you felt in this moment of unconditional love.
As you rest in this memory,
Gently bring your attention inward and notice how it lives within your body.
Observe any sensations that arise,
The warmth of your chest,
The softness in your belly,
The ease in your shoulders or breath.
Sense the openness that existed in that very moment.
The feeling of being held,
Supported,
And at peace.
There is nothing to force or change.
Simply allow the feeling to be present,
Exactly as it is.
Now begin to imagine a soft yellow light glowing gently into the center of your heart.
This light carries the essence of that unconditional love.
With each inhale,
See this light expanding,
Growing bigger and brighter.
And with every exhale,
Allow it to spread,
Pouring from your chest and radiating through your entire body.
Feel its warmth as it flows throughout you.
Notice your body softer,
Your heart more open.
Stay here for a few moments and allow yourself to fully receive this love.
Let this light become a quiet reminder that this feeling of unconditional love already exists within you.
Keeping your attention anchored in the warmth of your heart,
Gently place your hands over your chest.
From this space of receiving,
Begin to shift your awareness to the love you give.
Allow your mind to drift to moments where you offered unconditional love freely and without judgment or expectation.
Perhaps it was doing something thoughtful for someone simply so they felt seen or cared for.
Or maybe it was making a morning coffee just the way a loved one likes it.
Perhaps it was calling a friend to check in or offering your time and presence when it was needed.
Or maybe this love was expressed in quieter ways.
A soft smile shared with a stranger,
A kind word,
A simple hello,
Sitting quietly in support of someone,
Giving without needing anything in return.
Pause here and notice how it felt to give in those moments.
Sense the openness,
The warmth,
The quiet fulfillment that came from offering love so naturally.
Maybe you begin to recognize that many small,
Everyday acts you never labeled as unconditional love were exactly that.
Notice the ways that love is all around you.
Gently release your hands from your chest.
Imagine the love you freely offer to others begin to flow back and towards you,
Returning home to your heart.
See it pouring into your chest,
Nourishing you,
Expanding the soft yellow light already glowing there,
Growing brighter,
Warmer,
And more alive.
Envision this golden light spreading throughout your entire body.
Feel it rise from your heart into your shoulders,
Your neck,
And your head,
Flowing down through your arms to the tips of your fingers.
Sense it moving downward through your chest and spine,
Into your hips,
Your legs,
Your feet,
And your toes.
Feel this love filling every space,
Every cell,
Every fiber of your whole being with unconditional love.
Know in this moment that you are illuminated by love starting from within you.
The love you have received throughout your life,
The love you continue to receive,
And the love you so naturally give to others all exists within you.
Let this truth settle gently into your body and your heart,
Reminding yourself you do not need to earn this love or prove yourself worthy of it.
It simply is.
Allow yourself to fully accept it,
To embrace it,
To trust it,
And to rest in the knowing that this love can always be found within you.
You are safe.
You are worthy.
You are unconditional love.
When you feel ready,
Begin to gently guide your awareness back to your breath.
Notice any subtle or significant shifts,
Perhaps a softening in the body,
A sense of warmth in the chest,
Or an openness you didn't feel before.
Without forcing anything,
Begin to lengthen your breath slightly.
Inhale a little more fully,
And exhale a little more slowly,
Allowing each breath to anchor you back into the present moment with calm and ease.
Bring your hands in front of your chest and gently rub your palms together,
Creating warmth.
With your eyes still softly closed,
Cup your palms over your eyes,
Letting the warmth and light of your touch connect with your heart.
Allow this feeling to deepen as you slowly move your hands with care,
Placing them over your forehead,
Your neck,
Your shoulders,
And down along your arms.
Feel the warmth and love radiate from your hands into every part of your body,
Sealing in the love you've received and the love you give.
Gently begin to open your eyes and bring your awareness back to the room around you.
May you go forward spreading peace within,
Peace all around you,
And peace beyond you.
Take a breath here,
Allowing this feeling of warmth and love to settle within you.
Thank yourself for taking this time.
This space is always here for you.
And know without a doubt that you are deeply loved.
I'll see you soon.
