Meditation is often about stillness.
Let's find physical stillness first.
Close your eyes,
Check in with the position you've chosen for today.
Quick scan starting with your toes.
Scan up through every joint,
Just noticing sensation.
Trying to be very still for the balance of our meditation.
So if anything requires movement or adjustment,
Give it that now.
Toes,
Ankles,
Knees,
Hips.
Breathe deeply into the low belly,
In through the nose.
Long drawn-out exhale.
Deeply again,
Let your breath reach far lower than it does during the regular course of your day.
Follow it.
Let us search for any tension and discomfort and attend to it.
Just notice where those places might be.
You don't need to understand them or interpret them.
Just send your breath there and notice.
Nothing is good or bad in this space or time.
It just is.
There's no hurry,
No agenda.
Noticing.
Breath.
Let it be interesting.
Let it be curious.
Let your breath keep deepening and just notice how it feels different to how you normally breathe through the day.
Moving locations,
Moving our awareness up through the torso into the solar plexus,
Up into the heart.
Let your breath expand this space.
Stay here for a couple breaths.
Sending your awareness down your arms,
Shoulders,
Elbows,
Wrists,
Fingers,
Back up,
Elbows,
Shoulders,
Back to heart.
Deep breath.
Throat behind the eyes,
Right in the center of the head,
Behind the eyes.
Let everything get darker,
Slower,
Deeper.
Breathe.
Moving our awareness one more time.
Back down to the heart.
Expansion,
Space.
Your shoulders melt away.
Everything melts.
Trust.
Trust in the earth beneath you to hold you through this time,
Support you.
Breathe.
Through awareness in your breath,
Your heart,
Start to picture a time when someone was very kind to you.
Could have been a stranger that stopped to help,
A parent,
A friend that showed tremendous empathy,
A gift,
A moment full of love from a spouse,
Flowers from a child.
Just scan through and encounter a time that felt like pure kindness.
If you meet anything that's less than that feeling,
Thank it.
Let it go by.
You're coming to kindness when kindness was shown to you.
Bring that feeling into your heart.
With your next breaths,
Expand that feeling.
Picture that as a light in the center of your chest,
Light pink swirling with opulus and red white gold,
Shimmering,
Has an iridescent quality and it's expanding through your body as you breathe.
Every inhale it grows in intensity and every exhale it expands in size.
Let it meet any cells that have tension,
Worry,
Stress,
Just neutralizes that energy.
Return your awareness to the center of your heart and picture someone that you love in a moment where you love them without complication.
Could be a child,
A pet,
A grandchild,
A baby,
Niece or nephew,
A family member,
A friend,
Someone or something without complication that you love,
That you wish the best for.
Let that feeling grow in intensity and let it expand through your whole body.
Let it expand past the tissues of your body into the air,
The space,
Just outside your perimeter.
Let it start to raise the energy of your cells.
Let them tingle.
Let them come alive with this feeling of love,
Of generosity,
Of grace,
Of gentleness,
Of good intention,
Of charity,
Of peace,
Of mercy,
Of grace.
Let it swell.
Let whatever kind,
Gentle,
Big emotions come up for you with this.
Let them come notice them,
Experience them,
Let them go by.
Nothing is good or bad here.
Nothing is right or wrong.
Nothing is expected.
You're just noticing what arrives,
Letting anything helpful,
Unhelpful pass by.
Returning to that feeling,
Letting all those experience of kindness mix and swirl together in your body.
And now center on your own understanding of your higher power.
Let it be as general,
As loose as it needs to be today to be true for you.
Let it be uncomplicated.
Let yourself settle on an easy understanding of the divine,
Of God,
Of universe.
It might be love today.
It might be benevolent energy.
It might be heavenly parents.
It might be an ancestor,
A grandparent,
Jesus.
It may be a suspicion of an organized energy that runs through the world,
Through the universe.
Whatever it is,
Let it be easy and let it be true.
Nothing is right or wrong.
This is your own experience.
Let it be whatever it needs to be for you today.
And imagine that feeling of kindness,
Of love,
That exponential feeling that we built upon itself.
Remember the quality in your body and then turn it inward.
Let it intensify in you.
Connect it to your higher power,
To that divinity.
And imagine that energy having the same feeling of kindness,
Of generosity,
Of gentleness,
Good intention of well-wishing,
Of mercy,
Of grace toward you just as you are today,
Just as you are unconditional,
Independent of whatever you do today or accomplish or what you did or didn't do yesterday,
Independent of wherever you felt like you fell short,
Independent of how anyone else in your life feels about you.
There is this pure pink,
White,
Gold swirling enlivening animating kindness that is holding you,
That is supporting you,
That is lifting you to your highest evolution,
To your potential,
That is kindly guiding you through whatever experiences you need in this life.
Sit,
Notice,
Breathe.
Start to deepen your breath.
Start to notice it entering your nose,
Exiting,
Bringing your awareness back to your body,
To the edges of your fingers,
The edges of your toes.
Invite a small movement back.
Wiggle fingers,
Toes.
Give yourself whatever time you need and then stretch whatever needs to be stretched.
Let yourself sit in this energy.
Let yourself locate it in your body.
Remember that it's already inside of you.
All of this love that we invited,
You generated it.
You already know what it feels like.
It is a wellspring,
Is a flowing river that's inside of you all the time.
You can connect to that divine love that is both inside and outside of you anytime you need it.
Take that to your day.
Take that to your journal.
Take it to your life today.
Love.
