This meditation practice will take you from fear into love.
It will take you out of the state of feeling stressed,
Anxious,
Overwhelmed,
Or contracted within the body and the mind to a state of openness,
Expansion,
Freedom,
Harmony,
And acceptance with yourself and the world around you.
This is a powerful meditation for drawing in the vibration of love into your body.
It will feel so good and I can't wait for you to do it.
Enjoy the practice.
Welcome to your meditation practice.
My name is Laura.
Thank you for joining me today.
Let's take some time now to find a comfortable seat,
Maybe some support behind your back,
And we'll gently close our eyes.
As your eyes close,
Begin to notice just how you're holding your body.
Notice how you're holding your face,
How you're holding your shoulders,
How you're holding your arms,
And how you're holding your hips,
Your thighs,
All the way down to the soles of your feet.
Feeling an expanded state of awareness now as we hold our whole physical bodies in our awareness at once.
Then let's slowly begin to deepen our breath,
Breathing in through the nose and out through the mouth.
Again in through the nose and out through the mouth.
Slow,
Full inhale all the way up to the top.
Slow,
Long exhale all the way out to the bottom.
Let's do that two more times.
Notice the gentle shift in your energy fields,
Simply by removing a lot of stimulation with the eyes closed here,
And then removing unconsciously held tightness with the awareness we hold of our bodies right now.
Notice a lightness.
Notice yourself entering into a deeper state of tranquility,
Stillness,
And contentment.
Then gently place your palms over top of your heart.
Allow the experience of feeling your heart beat.
Come directly into your awareness.
Hold your attention on your heartbeat.
And allow yourself to contemplate just how precious,
Magical,
Sacred your heartbeat is.
Breathe gently into your palms.
Slower,
Fuller inhales.
Slower,
Longer exhales.
Next breath in.
Inhale all the way up to the top.
Hold your breath.
Sip in a little more air through the nose and sigh out the mouth.
Again,
Slow,
Full inhale through the nose,
Pausing the breath at the top,
Taking a little more air,
And long exhale.
Gonna do one more.
This time we'll hold the breath out at the bottom as well.
Slow breath in through the nose,
Filling up into the area of the palms,
Holding the breath,
Taking a bit more air,
Long slow exhale,
Holding at the bottom,
And breathing normally.
Feel an energetic lengthening up the spine out through the crown of the head.
Notice you're sitting tall and alert,
But aware and still at the same time.
Feeling your heartbeat,
Noticing how this feels inside your body.
Stay here in silence for about a minute.
And gently releasing your arms down to your legs.
Okay,
We're going to say little phrases with our breathing.
This is to connect us to the experience of the give and receiving of love.
Just following along with my breath cues and I'll be saying out the phrases.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Breathing in,
Love comes to me.
Pausing the breath,
Love stays with me.
Breathing out,
I go to love.
Pausing the breath,
I surrender to love.
Continue with this,
Seeing it in your own mind with your breathing.
Breathing in,
Love comes to me.
Breathing in,
Love comes to me.
We'll do three more breaths,
Saying these phrases to ourselves.
No rush.
No rush.
No rush.
No rush.
No rush.
No rush.
Once you're done,
Bring your awareness to your heart center at the center of your chest.
Envision a bright green glow around this area.
Feel your heart space literally opening and expanding.
As being filled with love,
You now have more capacity to receive love.
Breathe deeply as you inhale,
Green expands.
As you exhale,
Green glow comes back into the heart space.
Take deep breaths.
And take a sigh.
Placing your hands on top of your heart again.
Soft face,
Space in between the eyebrows,
Relaxed shoulders,
And an openness to receive.
Ask yourself,
Using your own name,
I'm using mine,
How is Laura doing?
What does Laura need?
What would bring Laura joy?
What is Laura tolerating right now?
Using your own name,
Say sincerely to yourself slowly with lots of feeling.
Lots of feeling.
Take a deep breath in.
Side out.
Again,
Breath in.
And side out.
Feeling the love in your heart,
The expansiveness in your chest.
Open up your arms wide and tall,
Gaze up and gently open your eyes.
Hold your arms up,
Gaze up,
Take a deep breath.
And slowly begin to bring yourself back down.
Thank you so much for practicing with me.
Notice how your body and your mind feels now.
And take this feeling of expansion,
Openness,
And love into the rest of your day.
Allow yourself to hold it within you.
And remember what it feels like.
