So settling in,
Finding a comfortable position,
As comfortable as you can be.
And if it feels safe to do so,
We can gently close our eyes.
And if not,
It's okay,
We can just shift our gaze gently downwards and take a soft focus on a spot in the room.
And as we settle in,
We just bring our attention to our breath,
Breathing in through the nose and out of the nose.
And perhaps with each exhale,
We can find ourselves settling even further and further into the moment,
Into this moment,
This perfect moment right here,
Right now.
And perhaps we're able to let go of anything that happened before this meditation.
Let go of anything we think may happen after this meditation.
And perhaps now we can begin to deepen our breath,
Breathing all the way down into our bellies,
Holding briefly on top,
And then allowing it to go out the mouth,
Long and slow,
Like we're blowing out birthday candles.
And again,
In through the nose,
Holding briefly on top,
And letting it go out the mouth,
Letting it go,
Letting it go,
Letting it go.
And last one,
Big breath in through the nose,
Holding on top,
And letting it go,
Letting it go,
Letting it go.
And just feeling the weight of your body supported by the surface beneath you,
Feeling stable,
Feeling supported.
Begin to notice the contact points of your body.
Perhaps your feet are on the floor,
And if not,
It's okay.
Feeling the contact points of your body where it sits on the cushion or the chair.
Maybe your back is against the chair.
Perhaps your hands are resting in your lap,
By your side,
On your legs.
Perhaps playing around with the hand position,
Maybe palm up,
Or feeling open to the world,
Feeling like we can be vulnerable in this moment,
Or palm down.
Perhaps we're feeling like we want to be a little more grounded.
Just play around with that,
Noticing the difference,
And knowing that either way,
Anyway,
Is okay.
No right or wrongs here.
Perhaps now we can bring awareness to our heart center,
Whatever that may mean to you,
Wherever you find your heart center.
Perhaps it's in the middle of your chest.
Wherever you find your heart center,
Just begin to imagine a soft,
Warm light glowing right in the middle of your heart center.
And with each breath,
This light grows stronger and more radiant.
And this is the core of your essence.
This is your truest self.
Just noticing any sensations that are around your heart center.
Maybe there's warmth.
Maybe there's a tightness.
Maybe there's an openness,
Or anything else.
There can be any sensations across the spectrum,
And they all belong.
It's all okay.
Whatever we're feeling is welcome.
Consider this a starting point of connection,
Being present with yourself,
Exactly as you are.
Perhaps now we can begin to imagine that light that was at our heart center is beginning to extend outward.
This light extending outward is forming bridges of golden light.
These bridges of light,
They reach toward others in our life.
They reach towards family.
They reach toward friends.
Perhaps they even begin to reach towards people we haven't met yet.
And each bridge is unique,
And each bridge carries its own quality of connection.
And as you visualize these bridges of connection,
These bridges of light,
Perhaps we begin to notice different feelings arising within us.
Perhaps there's a yearning to connect more deeply,
Or maybe there's a hesitation,
A fear.
Or perhaps there's joy.
An openness.
Again,
There can be anything.
Any feelings can be present,
And we can allow these to be present.
Whatever feelings arise without trying to change them or fix them,
Everything belongs.
Perhaps we notice where the connections feel strong and feel clear.
And perhaps we notice where connections feel fragile or even blocked.
And this is natural.
These connections,
They fluctuate,
And they grow,
And they dissolve over time.
Now allowing those visions of connection to dissolve in our minds,
And we bring our focus back to our heart center.
Feeling a steady presence.
Realizing an inherent wisdom.
This is your safe harbor,
Always available to you.
And from this place of inner security,
We choose how and when we extend ourselves towards others.
Imagining our heart in this light,
Gently pulsing and sending waves of warmth and acceptance out from us.
And perhaps these waves carry a message.
These waves pulsing out from us carry the message of,
I am here.
I am open.
And I'm willing to connect in ways that honor me.
I'm here.
I'm open.
And I'm willing to connect in ways that honor me.
I'm here.
I'm open.
I'm willing to connect in ways that honor me.
Letting those affirmations go,
We bring our awareness back to our physical body.
Again,
Drawing focus to our breath.
Moving in and out of our bodies.
Again,
To wiggle our fingers,
Wiggle our toes,
Waking ourselves back up.
And when we're ready,
We close our eyes,
We can flutter them open,
We can just bring our gaze.
