Welcome.
This meditation is for cultivating greater inner peace and sending peace and love out into the world.
At this time,
I invite you to get comfortable,
Either sitting in a chair or lying down.
Your hands can be resting in your lap,
Out at your sides,
Or you may choose to put one hand over your heart.
Take this moment to become fully present in your body,
Noticing where you are in your chair,
Or if you're on the ground,
Feeling completely supported by the earth beneath you.
Gently scan your body from head to toe,
Noticing any areas of potential discomfort or stress,
And consciously shifting,
Making any subtle adjustments,
And relaxing those muscles.
Imagine yourself in a safe place,
Whatever that means for you.
It could be imagining a place you find relaxing or creating a gentle bubble around you,
Feeling completely safe inside that bubble.
Become aware of your breath,
Simply breathing in and breathing out through your nose.
In this moment,
We're allowing our breath to flow in and out with ease.
As you relax into that breathing,
You might find that you begin to lengthen the inhale ever so slightly,
And the exhale becomes a little longer,
Finding a nice,
Easy rhythm,
Breathing in and breathing out.
Once again,
Scanning your body,
Noticing any areas where you might be holding any excess tension,
And as you inhale,
Drawing peace and well-being into those spaces,
And as you exhale,
Allowing them to soften and relax.
Relax your breath.
Relax your mind.
The pathway to experiencing more peace and joy is to first start by feeling a sense of love.
So as you inhale,
Imagine you're drawing that feeling of love into the heart space,
Allowing it to fill your body,
And as you exhale,
Exhaling love out of the heart space,
As if reaching people on the planet and everything around you.
If calling this emotion to mind is difficult,
Try imagining someone or something that you love.
Could be a person,
Could be a pet,
It could be a place that inspires you.
And once you find that image or that feeling,
Continue this process.
Inhale as if you're drawing love into the heart space,
Allow that love to circulate through your body,
And your body expands and has so much extra love to share every time you inhale,
That when you exhale,
You send it out into the world.
Inhale,
Draw it in,
And exhale,
Send it out.
In your mind's eye,
You could be sending it out to specific people or situations,
Or just a general sense of sending love where it needs to go.
I'm going to be quiet for several minutes.
As you inhale that feeling of love,
And exhale,
Send it out.
And allow that visualization to be whatever it needs to be for you.
For some people,
It's imagining the colors coming in,
And color going out,
And that color represents that feeling of love and that feeling of peace.
Now go ahead and relax your mind,
And relax your breath.
The quickest way to peace is through love.
So the last part of this activity is to spend the rest of the day being mindful.
And when situations upset you,
And you're having trouble coming from that place of peace,
Imagine that feeling of love flowing in and out through the heart space,
And make a conscious effort to respond to every situation with as much peace and as much love as possible.
Thank you for joining me.
