I invite you to just get a little bit more comfortable finding how you want to sit.
And closing your eyes if you'd like for the meditation.
I'm going to turn up the reverb so the chimes are more echoey.
And this is a head to heart space meditation.
And we'll start by listening to the sound of the chimes.
Settling the body.
And beginning to ground into the earth.
Feeling your feet,
Whether they're on the floor or folded underneath you,
Wherever they might be.
Feeling into the bottoms of your feet.
And feeling the energy of the earth,
The ground that we walk on,
That holds us up,
Solid and stable.
Feeling yourself more grounded,
More centered,
More at ease in this moment and in your body.
And bringing one hand to your belly and one hand to your heart.
And with the hand on your belly,
Just beginning to experience the breath now.
This breath.
What does it feel like?
In this breath,
How does it feel?
In this breath.
In this breath.
Noticing that each and every breath is unique.
Your belly rises and falls,
But never exactly the same.
You can't breathe the same breath twice.
And each moment curiously opening to what is here now.
And begin a rhythmic breathing practice that connects us between our heads and our hearts to bring in coherence and balance.
So I'll count in and out to five and as I do you focus just on the experience of the breath in your body.
Taking a clearing breath together in through the nose,
Out through the mouth.
Breathing in two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
In two,
Three,
Four,
Five.
Out two,
Three,
Four,
Five.
In filling the belly up with air.
Out letting life flow through you.
In two,
Three,
Four,
Five.
Out continuing at your own pace.
In two,
Three,
Four,
Five.
Out continuing at your own pace.
In two,
Three,
Four,
Five.
Out continuing at your own pace.
And now feeling the breath in your belly and drawing your awareness up to the hand that's on your heart.
Feeling the rise of your chest as you breathe in and the fall as you breathe out.
Breathing in,
Chest rising.
Breathing out,
Chest falling.
And with your hand on your heart or placing it there now,
Connecting into your basic goodness.
No matter what your mind tells you about ways in which you are not good enough or not lovable or not perfect,
Those are just thoughts and here in your heart space you can begin to let them dissolve as you feel into your body and feel into your soul,
Your essence,
That place within you where your basic goodness resides.
So taking a deep breath in and feeling as much as you can the goodness that you are,
Beginning to let it fill you up.
And then as you breathe out,
Letting it wash over your body.
Breathing in and letting yourself connect into the love,
The goodness that you are.
And out,
Letting it flow through every cell of your body and out into the world.
And if connecting with goodness is challenging in this moment,
Perhaps try connecting to gratitude.
Feeling in to a sense of gratitude for perhaps an animal or a loved one.
For a moment where you felt joy recently.
And as you connect to this feeling of gratitude,
Breathing in and letting it really fill you up.
And breathing out and letting it flow through your body.
Breathing in,
Being filled with gratitude.
Breathing out,
Letting gratitude wash over you.
And again,
A rhythmic breathing practice now where we connect between head and heart.
And as I count,
Just simply allow yourself to fill up on the in-breath with goodness and gratitude.
And on the out-breath,
Let it flow through you and out into the world.
And take a clearing breath together,
Breathing in through the nose and out through the mouth.
Breathing in,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
In,
Filling up with goodness and gratitude.
Out,
Letting it flow through your body.
In,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
In,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
In,
Feeling the goodness,
The gratitude inside you.
Out,
Letting it wash each cell of your body.
In,
Two,
Three,
Four,
Five.
Out,
Two,
Three,
Four,
Five.
In,
Two,
Three,
Four,
Five.
Out,
Continuing at your own pace.
In,
Filling up with goodness and gratitude.
Out,
Letting it flow through your body.
In,
Filling up with goodness and gratitude.
Out,
Continuing at your own pace.
In,
Filling up with goodness and gratitude.
In,
Filling up with goodness and gratitude.
Ooh,
Ooh,
Aah,
Aah,
Aah,
Aah,
Aah.
Ooh,
Ooh,
Aah,
Aah,
Aah,
Aah.
Ooh,
Ooh,
Aah,
Aah,
Aah,
Aah,
Aah.
Ooh,
Aah,
Aah,
Aah,
Aah,
Aah,
Aah.
Letting your hand come back to your heart if it's not there already.
And calling to mind someone you'd like to send love to in this moment.
Someone who could use a remembrance of their basic goodness.
And visualizing them in front of you and looking into their eyes.
And seeing their personality,
Their physical form begin to drop away as you look beyond the physical into the eyes of the heart.
And into the seed of the soul.
And as you look into the eyes of your loved one,
See shining back at you a reflection of love.
See that this goodness that you are cultivating in your heart space is reflected in theirs.
And let yourself open to the goodness and the gratitude that's inside of you.
Begin to extend it with your out breath,
Breathing it out to this person you love.
And as you look into their eyes,
You see a smile come to their lips as they receive this reminder,
This remembrance of their goodness.
Of all they have to be grateful for,
For the truth and the beauty of who they are.
And they begin to emanate their goodness.
And as you breathe in,
You breathe in the goodness that they are radiating out to you.
And as you breathe out,
You breathe it out to them.
And so you breathe circularly,
Breathing in,
Receiving goodness and gratitude.
Breathing out,
Giving in.
There's no beginning and no end.
Just an ever changing,
That always present flow of this goodness,
This gratitude between your heart spaces.
And within each of them.
Resting in this place of loving awareness.
You're looking into their eyes and just loving the essence of who they are as they do the same,
Reflect it right back to you.
And you both fill up with the love that you give as you receive the reflection back and you're reminded even deeper of your own goodness.
You're looking into their eyes and just loving the essence of who they are as they do the same,
Reflect it right back to you.
And letting their image fade,
Noticing the hand on your heart,
Beginning to feel the sensation of the breath in your body.
As it's breathing you.
Feeling the rise,
Feeling the fall.
Feeling your feet back on the ground.
Perhaps allowing yourself to drift sweetly to sleep or perhaps allowing your eyes to softly blink open to come back into the room and into your body.
Carrying this goodness and this gratitude with you,
Knowing that it has been felt,
It has been received by your loved one.
