Hey everybody and welcome to this heart opening meditation.
I'm so glad that you're here,
Ready to join,
Ready to open up,
To make space for light,
For love,
Unconditional in every way.
So let's begin in our comfortable seated position.
You're welcome to do this lying down as well if you prefer.
Try to come into a seat that allows you to be still and comfortable for the next couple of minutes.
Whether that's a cross-legged position or a kneeling position,
Sitting on a chair,
Or lying down.
Use any props that you have available around you.
And then just start to take any last little bits of movement through your body.
Maybe just moving out a little through the head,
The neck,
Through the shoulders.
Maybe a little bit of movement through the spine.
Open and close the jaw.
Swallow to relax the inner lining of your throat.
Good.
And then eventually making your way into a place of stillness.
Finding a tall and comfortable spine,
Feeling the weight of your hips rooting down into the earth.
Crown of the head lengthening up towards the ceiling.
Bringing softness into the body.
Let go of any tension.
Anything that doesn't need to be working,
The face,
The jaw,
The cheekbones.
Soften through the shoulders,
The chest,
The abdomen.
Inner thighs and outer thighs just relax.
Now bringing your awareness to the tip of the nose as you begin to observe the natural rhythm of your own breathing.
Feel the air as it travels in and out of the nostrils.
Just allowing this heightened awareness of the breath to anchor you deeper and deeper into the present moment.
Letting go of the day,
Letting go of the past week,
Let go of what's yet to come and give yourself permission to be fully here,
Present with yourself now.
And when you're ready,
Dropping your awareness into your heart space,
Begin to breathe in and out from that space a little deeper.
Taking in a little bit more air with every inhalation,
Letting out a little bit more air with every exhalation.
Letting the collarbones,
The chest and the shoulders expand and contract.
Coming up that entire space with breath,
With awareness,
With sensation,
With warmth.
Even connecting to the space behind the heart,
Breathing into the back.
Begin to feel that sense of expansion and contraction using the breath as your tool to find more space,
To carve out more room,
To let the love in to the heart and out.
Bringing that sense of unconditional love first to oneself.
Feel that sense of love streaming in,
Offer it to yourself without any rules,
Any conditions,
Any boundaries.
Let it fully inhabit every cell of your body.
Every corner of your being filled with that expansive,
Unconditional love.
And then perhaps beginning to send that love that you've encapsulated in your body out into the world.
Offer it to anyone you feel needs it most.
To the earth,
To the world,
To the planet,
To a loved one.
And through this offering and this gift and this service,
Notice the heart become even more full and expansive to receive the love in as you let it out.
You can even use the words love with your breath.
Inhale love,
Exhale love.
Inhale love,
Exhale love.
Feeling the emotion,
The sensation,
The warmth,
The energy flowing in and then offering it out.
Feel like that with this wave at your own pace.
Only for that of your 09.
Anytime you feel that the mind is wandering away,
Just give yourself permission to return back to the present moment.
Return back to the breath,
Continuing here to draw in the love,
Offering it to yourself.
Offer it to your mind,
To your fears,
To your worries,
To your self-doubt,
And offering it out to the world,
To others,
To your home,
To your pets.
Whatever resonates with you,
Keep allowing this love through an open heart to flow.
With the breath as your guide,
Inhale love,
Exhale love.
Maybe even allowing the corners of your mouth to turn upwards in a smile,
But keeping everything soft.
When we smile,
The heart smiles as well,
And we create more space,
More room.
Exhale love,
Exhale love.
Exhale love.
Starting to realign,
Refocus,
Reconnect heart,
Breath,
Love,
Compassion.
Exhale love.
And then wherever you are,
Slowly beginning to bring your awareness.
Back into your physical body.
Keeping close the memory,
The sensation,
The awareness,
The energy of the love that you've cultivated through this practice close.
Hold it with you for the rest of the day,
The week,
The month,
Or the year.
Beginning to deepen your breath and bring in a little bit of movement into the body.
Just through the fingers and then the feet and the toes.
A little bit through the shoulders,
The head,
And the neck.
Then bringing the hands together at the center of the heart in prayer,
Feeling the thumbs gently pressing into the sternum,
That physical connection to the heart space.
Take a full breath in through the nose and a cleansing breath out through the mouth.
Two more like that.
Inhaling,
Exhaling.
Just full breath in.
Let it out,
Exhale.
Gently fluttering your eyelids open,
Connect back to the space that you're in.
Plant your hands down into the earth if you need to re-earth or reground.
Thank you so much for joining me in this meditation,
Sending you all love.
Have a peaceful day.
Namaste.
