Make sure that you're ready to meditate,
Get comfortable whether that's laying down or in a seated position.
If you choose to be seated,
Make sure that your spine is nice and straight so that all of your energy channels can open and receive any guidance or wisdom from higher sources of consciousness.
Laying down,
It's always good to lay in savasana or dead man's pose.
Let your feet relax out.
Move your arms away from your body slightly.
Leave your hands open and facing the sky if you want to receive higher guidance and wisdom.
Turn your hands over so that they're touching the earth if you prefer to get grounded and more connected to Mother Earth during this meditation.
Either way,
Make sure that you're comfortable.
Close your eyes and pull all of your attention inside.
Start to become aware of the different sensations and feelings in your physical body.
Your attention will naturally just flow to different parts of your body.
Maybe your attention is on your sit bones and the connection you have to the earth.
Maybe your attention is on the whole of your back body as you lay down on the earth.
Sometimes if there's any discomfort in the body,
Any aches or pains or dis-ease,
Then that's where our attention flows.
Imagine that your attention is connected to your breath.
So whether your mind is journeying down to your toes or it's journeying to that itch on your left knee,
Just go with it.
But imagine your breath is connected to it and you're breathing relaxation into those different parts of your body.
Send the intention through your body to relax your feet.
Soften the muscles and the bones.
Do the same thing with your legs.
Relax any tension that you might have in your legs.
Breathe the relaxation in down to the base of your spine and let your sit bones soften.
Start to intentionally let your body get heavy as if you're breathing heaviness into your body.
Not a heaviness that feels like a burden,
But more a heaviness that feels secure,
Like a hug.
Just a gentle support and security all around you and inside of you.
Tell your mind that you're ready to surrender into this peace and quiet and tranquility.
Tell your mind that everything is okay.
You're safe.
Your body doesn't have to be doing anything right now other than just simply relaxing.
Let the muscles across your chest soften and relax.
Let the muscles in your abdomen soften and relax.
Imagine your arms are very heavy and you just want to let them let go and completely melt into the earth and relax.
You don't have to support your heavy head right now.
Imagine you can just let your head and your neck completely relax.
All is well.
Start to breathe some energy into your heart center.
With your eyes closed,
You can visualize your heart just open and ready to receive this loving kindness that's going to start to flow into your body.
Imagine that the loving kindness is in the form of a green light,
An emerald green light there in front of your face.
This light is bright and warm and inviting.
Just looking at the light makes you feel comfortable and safe.
When you breathe in,
The light starts to travel into your nostrils,
Down into your throat,
Temples all the way down to the center of your chest and sits very lovingly in your heart center.
When you breathe out,
Imagine that your heart is like a flower with many petals and as you breathe out and relax your shoulders,
You can see these petals slowly starting to unfold,
Exposing the center,
The vulnerability and the purity that's right there in the core of your heart.
Slowly but surely with every breath,
Every time you breathe in this green loving kindness,
You're feeding your heart center and it accepts it,
It absorbs the light,
It embraces this feeling of just pure love coming into your body and the petals open more and more as if your heart is thirsty for this love.
The loving kindness energy doesn't have any obligation,
Any intention.
It doesn't have any reason for coming into your presence other than just love.
It's just love.
Open up your petals,
Open up your heart and accept this love and kindness.
You don't have to deserve it,
You don't have to be worthy of it,
You don't have to be perfect and that's why it's coming to you.
You don't have to be anything other than what you truly are.
All of the goodness inside of you and all of the other stuff,
The humanness inside of you,
Whether we word it as good or bad,
None of those normal restrictions matter right now.
Notice that in this moment you're receiving nothing but loving kindness just by breathing,
Breathing in and breathing out,
Breathing in,
Accepting and receiving,
Breathing out,
Opening and releasing.
Let the loving kindness energy really break down all of the barriers,
All of the layers of protection,
All of the wounds and scars.
Just know that this loving kindness,
This emerald green light is piercing through all of those barriers just with the intention of giving you love.
That's it.
No alternative motive,
Just receive.
Take a nice big deep breath in and receive the light.
Breathe out and see the petals,
More and more of them opening up,
Exposing the center and the depth and the truth of your real heart.
Keep breathing in and breathing out for as long as you need to.
Sit in silence.
Repeat it with the music,
Whatever feels right for you,
Until you feel like you're full of this energy.
You can feel it in your fingertips.
You can feel it tingling at the top of your head.
You can feel it all the way down to the tips of your toes.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
