Hello friends,
This is Femke and today I'm going to guide you in a brief meditation in which you will connect with your heart and with all the love that you are.
Let's begin.
So sit comfortably with your back upright.
Relax your face,
Your shoulders,
Your belly.
Inhale and relax.
Now close your eyes.
First we're going to bring our attention to our breathing.
Nice even breaths.
Breathe in and out.
Breathe in and out.
Now we're going to extend our outward breath.
So you breathe in and then you take a longer time to breathe out.
You breathe in and you take the time to relax in your outward breath by breathing out longer.
Now continue with relaxing in your outward breath.
Now we're going to count five breaths.
One.
The body is relaxing.
Two.
Your body feels relaxed.
Three.
All tension is released.
Four.
Letting go of any tension.
Five.
You are deeply relaxed.
As we keep relaxing into the breath,
Put your hand on your heart.
Imagine there is a bright light right in the middle of your chest.
It's a bright light and shines like the sun.
And imagine now that this light starts to expand.
While you are breathing and you're relaxing into your breath,
The light in your chest expands.
It grows until the light encompasses your whole body.
And while you're breathing and relaxing,
You feel the glow of your body standing in this bright light.
And now imagine that this light expands and fills the whole room where you're in.
While you are relaxing into your breath,
You feel the light from your heart expanding into the whole room.
And now imagine this light forthcoming from your heart is expanding,
Expanding and it covers the whole city you live in.
Imagine all the people living in their houses,
Walking on the streets.
All in the light that is coming from your heart.
While you are relaxing into your breath.
Now imagine that this light expands even more,
As wide as your whole country.
And all the people in your country are now in the middle of this light,
This light forthcoming from your heart.
And while you're relaxing into your breath,
Let this light expand until it covers the whole planet.
The whole planet earth is now covered with your light,
Your love,
While you are relaxing into your breath.
Now let the light expand even wider,
Until it covers our whole solar system.
The light forthcoming from your heart expanding until all the planets of our solar system are incorporated into your light.
And while you are relaxing into your breath,
Let your light expand until it covers the whole universe.
Relax into your breath and just enjoy,
Enjoy the expansion,
Expansion of your love,
Expansion of your light.
And follow the natural rhythm of your breath,
While you are staying at this expansion of your love and light.
And while you are still relaxing into your breath,
We are now slowly going to bring the light back.
First we'll bring it back to the solar system.
We still feel the total expansion,
The light and the love is even more rich now.
And then you bring it back to the planet and you feel the richness of that expansion,
While you relax into your breath.
Now bring the light back to your country,
The country you live in,
And feel the expansiveness,
The richness of your love and the power of positive energy.
And bring it back to your city and feel the density of the expansion that you just experienced,
The density of the love and the light.
And while you relax into your breath,
You bring it back to the room where you are in.
And now while you relax into your breath,
Bring the light back until it just surrounds your body and feel how the expansion of your love into the whole universe is now concentrated around your body.
And then while you relax into your breath,
Make the light smaller but rich and bring it back in your heart.
Bring your hands to your heart.
Feel the natural pulsation of the light in your heart.
Feeling your heartbeat.
Feeling the rise and fall of your breath.
And this light that we pictured,
Coming from within us,
Can represent many things.
It could be our knowledge,
Awareness,
Our compassion,
And of course our love.
By picturing simple,
Pure light,
We free ourselves from self-limitations to expand love and awareness,
Knowledge,
Compassion.
And you just did that.
So as we sit in silence with your hand on your heart,
Imagine if the light were to represent your love,
Your compassion,
Expanding outwards into the neighborhood around you,
The people around you,
The world around you,
The universe around you.
And what would be the effect of your best qualities expanding to their maximum value?
Now send that same quality of love to your own heart.
And feel the intention.
Feel the intention of love.
Now feel the intention fade.
Let yourself settle.
Breathe easy.
Let go of the intention.
Allow yourself to shift and move.
Feel yourself in your body.
Feel yourself right here in this room.
Right here,
In this moment in time.
And whenever you feel comfortable,
You can slowly open your eyes.
Welcome back.
Now you can go into your day always remembering that you have so much love in your heart and that you can always expand it to everyone and especially bring it to your own heart.
Thank you for being here with me today.
Namaste.
