I'd like to invite you on an inner ride to a very special garden.
Find yourself a comfortable seat on the floor or on a chair or maybe even lying down.
Whatever feels best for you in this moment.
And when you're ready,
I invite you to either soften your gaze or gently close your eyes.
Relaxing your face,
Your shoulders,
Your entire body.
And now,
Take three deep breaths in through your nose and very slowly out through your mouth.
Letting go of any tension that you may be holding on to.
And now,
Gently place your hands on your heart and imagine a green light starting to glow from underneath.
Allow this beautiful light to slowly spread throughout your entire body,
Filling you with a feeling of pure unconditional love.
And when you're ready,
Rest your hands wherever feels comfortable.
Taking that feeling of love with you,
I'd like to invite you on an inner ride.
Except this is no ordinary ride.
The shape of the route is rather special and the destination might look rather familiar.
Picture yourself cycling along a beautiful path surrounded by trees.
Take a moment to inhale the fresh air.
Listen to the birds singing.
And maybe notice any animals.
On this ride,
There is no past,
No future.
Only the spinning of your wheels,
The rhythm of your breath and the beat of your heart.
Allowing your mind to take a rest as you cycle your heart out mindfully.
As you ride along this peaceful path,
You suddenly notice a large gate surrounded by flowers.
Picture yourself slowing down and parking your bike next to it.
As you open the gate,
You enter the most beautiful garden you have ever seen.
Take a moment to inhale the sweet scent of all of your favorite flowers.
At the side of the garden,
You notice a small wooden bench and decide to take a seat.
You then notice a loved one walking towards you to join you on the bench.
It could be a family member,
A close friend,
Your partner,
A pet or maybe someone who is no longer with you.
Anyone that brings a smile to your face when you think of them.
Really try to imagine that you are a person who is not alone.
Try and picture them with you and notice how you feel.
And now,
As you look into their eyes,
Share with them these three wishes.
May you feel loved.
May you feel joy.
May you feel true peace.
Allowing any emotions to be felt.
Noticing your heart filling with pure love and overflowing into theirs.
Bringing a soft smile to their face.
And now,
As you look into their eyes,
Share with them these three wishes.
Noticing your heart filling with pure love and overflowing into theirs.
Bringing a soft smile to their face.
And now,
I invite you to repeat those same three wishes to yourself.
I am loved.
I am joyful.
I am at peace.
I am loved.
I am joyful.
I am at peace.
Allowing any emotions to be felt.
Noticing your heart filling with even more love and bringing a soft smile to your face.
You then see someone who you don't know that well come and sit on the bench next to you.
It could be someone you pass regularly in the street or a shop.
It could be a colleague.
Just anybody that you have neutral feelings towards.
Really try and picture them here with you.
And now,
Share with them those same three wishes.
May you feel loved.
May you feel joy.
May you feel true peace.
May you feel loved.
May you feel joy.
May you feel love.
May you feel joy.
May you feel true peace.
Allowing any emotions to be felt.
Noticing your heart filling with pure love and overflowing into theirs.
Bringing a soft smile to their face.
And now,
Imagine someone sitting at the opposite end of the garden who you struggle to get along with.
It can be someone you know or someone you've never met.
If you find it easier,
Try imagining them as a young,
Innocent child.
Try imagining them as a young,
Innocent child.
Really try and picture them with you and notice how you feel.
And now,
Share with them those same three wishes.
May you feel loved.
May you feel joy.
May you feel true peace.
May you feel loved.
May you feel joy.
May you feel true peace.
Allowing any emotions to be felt with kindness and compassion.
Again,
Noticing your heart filling with love and overflowing into theirs.
Bringing a soft smile to their face.
And now,
Take that feeling of love with you as you slowly walk out of the garden.
Get back on your bicycle and continue on your route.
As you pedal,
You notice your love spinning out from under your wheels onto everything and everyone around you.
Onto all the people,
All the plants,
All the flowers,
All the animals.
All the birds.
Onto all living beings.
And now,
Send out those same three wishes.
May you all feel loved.
May you all feel joy.
May you all feel peace.
May you all feel loved.
May you all feel joy.
May you all feel peace.
Allowing any emotions to be felt.
Noticing your heart overflowing and slowly filling the entire world with your love.
Noticing your heart overflowing and slowly filling the entire world with your love.
And now,
Picture everyone on earth doing the exact same as you.
Cycling their hearts out.
Spreading love,
Joy and peace.
As you reach the end of your ride,
You look down at your map and are reminded of the shape you have been riding this whole time.
A beautiful heart-shaped route.
A route to remind you to ride this path regularly to keep you full of love and help create a more peaceful,
Heartful world.
Remember this garden is always within you.
Available to return to whenever you wish.
You can now continue to meditate for as long as you want.
Or if you're ready to return,
Slowly bring awareness back to your breath.
Back to your body.
And any sounds around you.
My wish for you is love.
So much love that it spins out from under you onto all of those around you.
Your wheels are your paint and the world is your canvas.
