Welcome.
Today I'd like to offer you a meditation to help you soften into the center of your heart in a most beautiful way.
Today's meditation is for the hard days,
The times when you just can't seem to rise above the darkness.
Today I offer you this meditation as a way for you to come back to yourself with kindness,
With gentleness,
With patience,
And ultimately in love.
Today and on all days,
This meditation is for you.
So go ahead and get comfortable.
We'll take a few moments here to connect with your breath.
Notice how you're breathing,
The rhythm of your breath.
Notice if it's short and shallow.
Let's take a moment to expand that.
And we'll go ahead and do that together.
So in a moment,
We'll breathe in for four,
Hold for four and exhale for five.
And I'll do the counting.
So you just go ahead and breathe with me.
So if you're ready,
We'll begin now.
Just taking in a normal breath,
Breathing in and exhaling,
Breathing out.
And then here we go,
Breathing in for one,
Two,
Three,
Four,
Holding for four,
Three,
Two,
One,
And exhaling,
Five,
Four,
Three,
Two,
One.
Inhaling one,
Two,
Three,
Four,
Hold.
Exhale five,
Four,
Three,
Two,
One,
Hold.
And last one,
Inhale one,
Two,
Three,
Four,
Hold.
Exhale five,
Four,
Three,
Two,
One,
Hold on emptiness.
And then return to your normal breathing.
See yourself here as you breathe in,
Surrounded by a beautiful,
Warm,
Golden light,
Soft like the glow of a setting sun.
Feel this light ground you into the center of your being,
Anchoring you into your body all the way from the top of your head down to the tips of your toes.
Surround yourself in a field of profound self-love and self-care.
In a breath and notice any areas in your body where you are feeling tightness,
Where you are feeling constriction.
Perhaps there's areas in your body where you're holding fear,
Where you're holding hurt,
Pain,
Or grief.
Just notice how much space it's taking up.
Notice the shape of it,
The color of it.
And then notice if you can soften and allow yourself to acknowledge it.
Take a breath and see if you can simply make space for whatever it is that you're feeling to be there.
Allow yourself to witness it.
You're not here to fix it or to come up with a solution,
Here in this moment,
We're here to just witness.
You can notice what it is that you're carrying deep in your body and you can name it.
Today I'm feeling,
And fill in the blank,
It can be sorrow.
Today I'm feeling a lot of sorrow.
Taking a breath and notice what's living in your body,
What's filling in the spaces between your organs and hidden in the depths of your being.
And today we're going to open up space to softly,
Softly bring it into the light,
Just to see it,
Just to hold it.
And then with all the love and gentleness that you would show to a dearest friend,
We're going to turn towards it.
And whatever it is you're feeling,
We're going to allow it to be there.
And it's okay for it to be here.
It's okay to be seen.
We don't need to fix it.
We're just giving it space,
Allowing it to be here and to touch it with love.
And taking a breath and placing your hand on your heart,
Communicating through touch,
Creating space for all to be here and saying,
I see you.
I see you sorrow.
I see you grief.
I see you darkness.
And it's okay.
It's okay for you to be here and I'm going to love you anyway.
I see you.
It's okay for you to be here and I'm going to love you anyway.
And in this tender moment,
Taking a breath and connecting to the love that is the wellspring of your being,
That is the source of all of life that flows through you here and now and all time.
With each breath coming back into your body and anchoring yourself in that warm golden light,
The light of love and compassion,
Allow yourself to be bathed in it.
Cherishing this life,
Cherishing yourself right here and right now,
Just as you are.
Allowing your heart to soften as you extend love and warmth.
And then begin to bring in appreciation.
Appreciating yourself,
Noticing how hard it has been.
Acknowledging yourself for all the efforts you've made.
All the efforts you are making to show up for yourself,
To show up for others.
Seeing the person you've grown yourself to be even in the face of difficulty.
Taking a breath and allowing this appreciation to vibrate and infuse every cell of your being with a radiant light deeply connected to the source of all life.
Becoming aware that the deepest part of yourself and myself,
Ourselves,
Really come from the same source and allow yourself to be held in a boundless space of compassion.
Let yourself merge in that vastness,
In that space of compassion and presence that is your own heart essence.
Resting in this and in these moments of silence,
Knowing you can touch whatever arises with love and that this is the beginning of healing.
From the radiant sutras,
There is a place in the heart where everything meets.
Go there if you want to find me.
Mind,
Senses,
Soul,
Eternity,
All are there.
Enter the bowl of vastness that is the heart.
Give yourself to it with total abandon and once you know the way,
The nature of attention will call you to return again and again and be saturated with the knowing that you belong there and you are home there.
And then when you're ready to return,
You can linger here for however long you need to.
But if you'd like to return,
Take in a few deep breaths,
Bring some movement back to your fingers,
To your wrists,
To your toes,
To your feet.
You can leave this here for now as you begin to awaken your senses and return back to your day.
Take in a full deep breath and exhale.
Let it go.
And I send you much love,
Many blessings.
Namaste.
