Hello everyone and welcome to this guided meditation session.
My name is Dr.
E and I will be your guide through this practice.
If you regularly practice meditation or are new,
Take the time to enjoy this practice without judgment and let every experience be its experience.
There's no meditation that's the same.
So just enjoy your practice today.
This practice session is dedicated to universal love and it's a connection with everyone to everything.
It is dedicated to unity and harmony among humanity,
Taking you on a journey of connection and compassion with yourself and others.
It is a calming meditation that allows you to open up your souls to the good around you and it promotes a deep state of relaxation.
Let's begin.
First find a quiet place where you know you won't be disturbed.
Move any clutter or distractions from you,
From your desk or if you're just in any environmental position or place,
Make sure you get into an environment that's suitable for this practice.
Find a chair and then start settling down comfortable in that chair.
Sit upright in a stable position where you can be fully supported by your back,
Your neck and your head is straight.
Allow your shoulders to relax and then allow your eyes to close or if you like you can keep them open with a soften glaze down.
Begin to take some slow deep breaths,
Bringing yourself to the present moment.
Now when you're taking deep breaths that means that you're inhaling through your nose and your belly is expanding and you're exhaling through your mouth and your belly is contracting.
Take two or three of these really deep breaths,
Blowing them in and out.
As these deep breaths are diaphragmatic breaths and they help you really reach a state of relaxation.
As you begin to take that last deep breath into the nose,
Mouth and the mouth,
Begin to return to your normal breath and your normal breathing.
Begin to allow the feeling of peace and centeredness to come in and start taking a moment to notice how you feel with these normal breaths as it flows naturally.
Bring your attention to your breathing and your breaths and allow your natural rhythm to take place.
Possibly your breathing is anxious or labored or you may be feeling relaxed and not stressed.
No matter where you are in experiencing these breaths,
Take some time right now to observe it without judgment and only in being.
Stay in that place of calm.
Begin to relax more into the practice.
Continue to bring your attention to each breath as it enters your nostrils and travels down your lungs and is exhaled.
Invite your full attention to the floor of your breaths,
Experiencing whatever sensation that presents itself.
This sensation could be the cooling of air as it enters your nostrils or the warm air as it exits them.
Continue to share whatever feeling you have at this present moment as you are beginning to dedicate yourself to the unity and harmony among humanity in this meditative practice.
Take a moment to think about your journey of connection and compassion and love with yourself and others and think about how that makes you feel.
Now let's turn our attention to our hearts.
The heart is both physical and spiritual.
It connects to everything as it feels strong.
Because the heart is both physical and spiritual,
It is the center of our being,
Connecting us to everything.
Our soul longs for connection and love,
But if we aren't careful,
We will attempt to fill it with clutter and things not of the heart.
Take a moment to see where and what emotion is in your heart at this very present moment and do so without judgment,
Only in awareness.
Now looking back on that reflection,
You might have had some thoughts that came in and out and these thoughts were distracting thoughts.
Your mind may have began to wander and that's perfectly normal.
When you notice your mind is wandering,
Bring your focus back to your breath.
Acknowledge the thought,
Accept it,
And then let it go.
Bring your attention back to the connection you're having with this meditative practice.
Let's imagine yourself connecting with everyone and everything seamlessly.
In this connection,
There is an exchange of love and goodness that is happening all around you.
As you're connecting,
You see yourselves and others unite in harmony.
Belief systems,
Work disputes,
Life interruptions don't matter.
You're in perfect peace and love.
Take a moment to notice how this love feels and do so without judgment,
But instead in total bliss.
You could look back at it and see it.
Let's dig deeper into this feeling of connection and let's experience the opposite of love in our hearts.
Remember that your thoughts may drift,
But all you have to do is go back to the breaths and accept that thought,
Acknowledge it,
And let it go as freely as it came in.
So digging deeper,
Begin to think of a relationship that causes your heart to become seamlessly blind and deaf to everything around you.
Instead of finding joy and love in helping and serving and supporting,
We see it as a burden.
Take a moment to understand how this makes you feel and also think about how different this feeling is in your heart from that feeling of a good connection.
I thank you.
Now bring your attention back to the subject of universal love.
The beauty in the trees,
The refreshing wind,
The scent of lavender of flowers in bloom.
Begin to see,
Feel,
And smell this with all of your senses.
And begin to feel how it makes the complex easy.
You have found the light of love in everything because your hearts are listening.
You now understand that love can be our compass in life if we allow it.
Think about love and how universal love transcends us in silence.
As you think about this,
Do this without judgment against yourself or others,
Only in noticing how it feels in your heart.
As we close this meditation,
I will read to you three heart affirmations.
Repeat these in silence to yourself and reflect on how this behavior change feels in your life.
Afterwards,
Set your intention to cultivate these in your daily life to strengthen your universal love.
I am open to receiving universal love.
I am taking notice of universal love in the connections I make daily.
I will constantly be reminded that we all share a timeless and universal love connection.
When you're ready,
Open your eyes.
You're now focused on a renewal way and you're on your way to accept and manage any emotion that comes your way.
