I invite you to make any last movements in the position that you're located in.
And while we want to kind of slow down and find some stillness,
Just a reminder that at any point throughout the meditation,
Don't feel like you need to stay frozen and stiff.
If you're uncomfortable,
Then move your body.
Because if you find that you are not feeling comfortable,
You'll probably start focusing a little bit more on that.
And so let's take those moments to be really cozy and comfortable.
I'd like to ask you to move your awareness into your heart center.
So your heart center where your heart chakra is located,
The word chakra means wheel.
So these are energy centers within the body.
And the heart chakra is just right in the middle of the chest.
So it's next to your actual physical heart.
I want you just to notice the breath moving in this area.
So when you inhale,
The heart center lifts,
It expands.
When you exhale,
It releases,
It deflates like a balloon.
Oftentimes when we first begin a meditation class,
We're still a bit busy in the body,
A little bit busy in the mind.
And so just keep redirecting yourself back into the heart center.
And sometimes it feels nice to put a hand on this area.
So if you're feeling a little scatterbrained and that you're having a hard time focusing,
Just touching the area might help.
You can just put a hand there,
Maybe even both your hands,
One on top of the other,
But you'll just feel then the inhale rises and the exhale falls.
This evening's class is all about self-love.
And so I invite you to be really gentle on yourself this evening.
If you find this meditation to be hard at any point or you're self-distracted,
It's okay.
That's just where you are this evening.
And we refer to it as a meditation practice.
Continuing to focus the awareness in this area,
Just keeping it really simple,
Just feeling the movement with the inhale.
And the exhale.
The language of yoga is Sanskrit and the Sanskrit term for your heart chakra is Anahata.
And Anahata translates to unstuck or unhurt.
So in order for this area to be open,
All of that stagnation associated with hurt is open and it's free.
And the color associated with this area is green.
And you get to choose the shade of green that you would like to see here.
Maybe it's a lime green.
Maybe it's a green,
Like a shade of the Christmas tree.
Or like the bright grass in the summertime.
And now I ask you to begin to expand the awareness inside the body.
So we were just focusing on the heart center.
Start to notice other parts of the body.
Maybe you just notice points of the body that are supported by the floor or if you're in a chair or on the ground.
Maybe internally,
You feel points of the body that are uncomfortable.
Or maybe they feel relaxed.
Or heavy.
And as you're noticing these points of the body,
Being really curious as to what you might find.
Meaning that if you feel some tightness in your one shoulder,
How large is the tightness?
How much space does it take up?
Is it heaviness?
Is it pressure?
Is it gripping?
And if you don't know the answers to this,
Then just stick with what you do know.
So maybe just know that you have points of the body that are connected to the ground.
Or you have parts of the body that move with the breath.
With the awareness still inside the body,
I'd like you to ask yourself,
How am I doing?
And maybe you noticed that different sensations popped up.
Sometimes this brings tears to our eyes.
Sometimes we just take a sigh or our shoulders drop or we feel some tightness in our belly.
I want you just to stay really simple and stay with the physical sensations.
Don't get caught up in figuring out the why.
And then I'd like you to ask yourself,
What do I need to clear my heart?
And I ask you to put that intention down.
You ask it with no expectation associated with it.
And you simply just come back to breathing in the heart space.
And then keeping your awareness in the heart center.
I will say these affirmations and I'd like you to silently repeat them to yourself.
I embrace my unique individuality.
As I love myself,
I allow others to love me.
I focus on empowering beliefs.
I am more than enough.
I am more than enough for others.
Love flows within me and guides all that I do.
I'm constantly growing,
Evolving,
And becoming my best self.
I love and accept myself exactly as I am.
I am capable,
Confident,
And strong.
Everything I need is within me.
I let go of anything that does not serve me.
I treat myself with kindness and love myself unconditionally.
I am capable,
Confident,
And strong.
I deserve to be happy.
I'm choosing one of those affirmations that resonates with you.
Maybe you even formulate your own with several words.
And just keep it simple.
Don't even overthink it.
I'd like you to spend this couple moments in silence of silently repeating that affirmation and placing it in that green light in your heart center.
Seeing the words of that affirmation in your heart center.
And seeing it like a spark of light in this area.
There is energy associated with everything we do.
And there is energy associated with these beautiful affirming words.
Allow the energy of these words to fill your heart space.
See it shining in this bright green color.
Allowing this light to clear any blockages.
Anywhere where you feel stuck or hurt.
See this center light shining right here.
And imagine as if you can just place any of that stagnation or those words that are hurtful or those feelings of sadness or grief and place them in this beautiful green light.
And they are dissolved and changed.
And you are creating more space for love for yourself and others and openness.
And eventually that light,
That spark of light begins to grow.
It will rise up and fill your entire head space.
Transmuting all thoughts that are not of love.
This light will fill down through your arms all the way into your fingertips.
This light begins to travel down in through the torso and the belly.
Removing any thoughts associated with the body and filling them with deep love for yourself.
This light will permeate the entire body and travel down through your legs all the way into the soles of your feet.
Creating a foundation of love.
The very core of your being,
Loving exactly where you are,
Accepting exactly where you are.
And acknowledging that this might not change everything,
But maybe it's a spark of change,
A spark of just beginning to fill that entire body and the mind with this love.
And each time you inhale,
The green light becomes stronger.
Next time,
Every time you exhale,
The light fills the whole body,
Filling you with love.
Reconnecting back to the parts of the body that are touching the ground or surface below you.
Reconnecting with that stable foundation.
Reconnecting back to any physical sensations inside,
Whether it's just the movement of the chest or whether you notice different parts that might feel different than when we first began.
And reconnecting back to your heart space again.
And perhaps maybe you just connect mentally to this area,
Drawing your awareness there,
Or maybe you bring one hand and the other hand on top,
Or maybe you bring your hands to prayer right in front of that area.
Seeing and feeling that green heart chakra one more time.
Anahata,
Unstuck,
Unhurt.
And three more times saying that affirmation that you created.
And just leaving it right here.
So after you leave this class,
Perhaps tomorrow,
Later in the week,
If you start to feel that this area is getting stuck,
If you start to have these thoughts that are not filled with love,
You can always connect back to that affirmation.
And when you say it to yourself,
Just notice how it makes you feel inside.
And before we leave,
I'd like you to send love to somebody else.
Now that you have space in this area,
Sending love to someone who might need it,
Someone who supports you,
Someone who deeply loves you.
And acknowledging you are exactly where you're supposed to be.
Acknowledging that you do have support.
That you are deeply loved.
That you are doing your very best every single day.
A deep heart of gratitude for each of you.
Namaste.
