Welcome to part 5 in this 8 part Stay with yourself meditation series on the practice of being who you are,
Where you are.
Part 5 is about love and light.
You are welcome to listen to each part of this series individually or listen to them in consecutive order as each part builds off the last so that by the final meditation in this series you will have a toolbox of practices to help bring you back into the present moment and stay with yourself being who you are,
Where you are in any given moment on any given day no matter the circumstances.
Let's start by sitting comfortably in a chair with your feet firmly planted on the floor and your hands gently resting in your lap.
Feel your spine tall and upright,
Tuck your chin slightly and allow your shoulders to drop and feel your heart space softening and opening.
With the back of your body supported by the chair,
The floor and your spine you are free to allow the front of your body to relax,
Soften,
Open and receive.
Bring awareness into your breath.
Take a deep breath in through your nose,
Out through your mouth and continue releasing tension in your body through breath.
Deep breath in,
Hold,
Exhale through your mouth.
Continue breathing deeply in through your nose,
Hold,
Out through your mouth and on each exhale release tension throughout your body.
You can imagine your tummy as an empty balloon being filled with air on each inhale and on each exhale imagine your tummy softening and releasing tension.
Take a deep breath in through your shoulders,
Hold,
Allow your breath to massage them and expand them and exhale through the mouth,
Relax your shoulders.
Just breathe this way several more times and direct your breath wherever you need it most.
Now as you breathe bring awareness into your heart space.
How does your heart feel today?
Do you know that you are deeply valuable and worthy of love just as you are?
There's nothing you need to do or anyone or anything you need to be other than how you are.
You come from love,
You were born as a loving,
Tender,
Good,
Beautiful,
Light filled being and you will return to love and you can continue returning to love as often as you need to.
Your very center is made of love.
You were born loving,
You always have been and you always will be and you were born lovable.
You have always been lovable,
The most lovable,
So valuable and worthy of knowing how lovable you are for exactly who you are and it's true.
There is nothing wrong with you and there never has been anything wrong with you.
So I'd like you to take a moment now and imagine that in your heart,
In your center,
Maybe around your stomach area.
I want you to feel this small little version of yourself that has maybe been pushed down and made smaller that you're holding still in your body right there in your tummy.
This part of you that is love and has always been loved and with each inhale I want you to breathe deeply into this little being,
This loving part of yourself and with each inhale imagine this little self growing bigger and bigger.
Deep breath in,
Expand into your tummy,
Into your being.
Exhale.
Deep breath in,
Expand your loving being even more.
Keep breathing deep into this loving self,
Feel it growing bigger and bigger.
Feeling you,
This small self is now the size that you are now,
Filling every part of your insides down into your arms and fingers,
Your legs to your toes,
Up into your skull and your brain.
Feel yourself full of love,
Your most loving self and notice that as you've been breathing in and growing this loving self from your center that anything that is not just love,
That doesn't speak love and kindness about you to you,
It just gets pushed out.
There's not room for it.
Keep breathing into this loving self and imagine even that the edges of your body are softening and this loving self starts expanding beyond the edges of your body.
Just a few inches outside your body you've now expanded into this loving self and you are clear and full of space and just swimming with love,
Your truest self.
And bring your awareness into your heart space as you hold this loving self,
Just issue the fullness of your body and just beyond,
Be aware of your heart space like the sun and begin breathing into your heart space until the light of your heart like the sun begins to grow and expand and burn brighter and hotter.
Deep breath in,
Fuel the fire of your heart,
The sun,
Exhale.
Deep breath in,
The sun of your heart is expanding,
Filling your chest and your arms with light and fire and heat.
Deep breath in,
You are filling through your tummy up into your brain with fire and light and heat like the sun.
Fill your body down into your legs and feet with fire and heat.
Bright as the sun burning with eternal light,
Breathe and feel the fire within your body,
The light within your body stoking and expanding out beyond your edges.
So now you are embodying and radiating a being,
Your true being of love and light.
Deep breath in.
Hold and exhale.
With each inhale,
Imagine this fire that surrounds your body and fills your body,
This loving radius that fills and expands beyond your body.
Imagine them growing together and expanding farther and farther beyond your body.
You become the nucleus at the center of this ball of love and light,
Heat and fire.
Feel how bright and strongly you are burning.
Feel how much you belong here at the center.
Feel your own belonging,
Your own worthiness and yourself as loving being.
Now you can choose to grow big and strong like the sun and maybe you are lifted out of this space up into the sky and you burn brightly,
Shedding light and giving heat to all of life.
Or perhaps you want to become a small sun that can penetrate dark,
Unseen places and bring light and healing.
Choose whatever visualization you want,
Allow a new one to come,
But feel this fire,
This light and this love that fills you and radiates out beyond you.
Burning and growing with each inhale.
You are loved.
You are made of love.
You come from love.
You belong.
You are filled with light.
You are a light.
You are at the center and you are endless.
Play with this visualization as much as you would like.
If it becomes too big and starts to break apart,
Just bring yourself back to the center,
To the edges of your body.
Feel yourself full of love and light,
Heat and flame from the center of your tummy and your heart.
And feel your heart as a channel,
Open,
Almost like a hole going straight through you from your back through the front of you.
And fill this channel with love and light.
I know that it is endless,
An endless flow of river and energy flowing into you and out of you,
Endless source of love and light.
And you can always open your heart channel,
Your body to this source and you are this source.
You are the spark,
The flame,
The light,
The love.
Breathe into that.
Feel it in your body.
I'm going to leave you here with several minutes of soft music that you can sit in love and light in whatever visualization you find helpful at this time.
It's important that you are able to practice this on your own and you can take it anywhere with you at any time,
This breath,
This love,
This light,
It's always with you,
Available in the present moment.
For now,
I will leave you here.
Thank you for sharing your meditation practice with me today.
May you stay with yourself today and always.
