May you be loved,
May I be loved In every glance and word May the world resound with the sound of love Until the deepest heart is stirred Let's begin this meditation by finding a comfortable place to sit down and some place where we won't be disturbed for the next 15 to 20 minutes Settle yourself down into your seat,
Let your bones drop to the earth and take a breath Place your hand on your heart and as you take the next few gentle breaths,
See if you can feel the hand rise and fall Imagine your heart under your hand,
Deep in your chest,
And each breath fans the ember of the heart,
Creating warmth and helping the heart's energy to flow Breathing the heart's energy into the hand Separate your hand and reach out,
Touch an object nearby,
It could be your chair,
The wall,
Anything will do,
Something easy to reach Lay your hand down on that inanimate object Focus again in the place where the breath is moving the heart,
Fanning the flame Imagine the heart's heat and energy moving down your arm toward that object that you're touching Begin to imagine that the heart's energy flows into this object,
Creating warmth,
Electricity flowing through your arm and into what you touch Perhaps different qualities of the heart flowing out,
Appreciation or respect or kindness Let your hand be the object receiving all of that from your heart Place your hand into your lap,
And without using the arm now,
We're going to use our imagination to imagine the field of the heart expanding outward So finding your breath again and feeling that field around the heart,
That cloud around the heart,
That electrical energy And using your breath and your imagination to imagine that field growing outward,
Moving out to make contact with that object that you were touching before Imagine that object again glowing and receiving the heart's energy Imagine this heart field expanding out even farther.
I'd like you to think about or see a plant that's in your environment.
This could be a potted plant in your room or a tree outside your window And we're going to use our breath and our imagination to gently float the heart's field out toward that beautiful plant Breathing into the heart and sending that energy out to the plant,
Embracing the plant with the heart's field And as before,
Perhaps the plant begins to glow,
Perhaps it receives the qualities that you're sending out,
Compassion,
Love And because now this is a living being that we're interacting with,
Perhaps there's something coming back from the plant to you Maybe it's a mutual respect or kind wishes coming back from this plant to your heart See what you might feel that you're receiving Now let's imagine that we're growing the heart's field out even farther and we're going to grow it out to encompass all the beings in our immediate vicinity This could include dragonflies and frogs and trees and squirrels and people that you know passing by,
People that you don't know Sending the energy of your heart out into the neighborhood around you and imagining that the heart is touching in with different kinds of beings Sending the qualities of your heart out and receiving various qualities of heart back from all these types of animals and people Breathing into that,
Staying right there with that connection This is the ancient yoga chant,
Loka Samastah Sukhino Bhavantu And we'll come back now by placing our hand again on our heart Gathering the wisdom that you found on your journey,
The journey of the heart.
Namaste Loka Samastah Sukhino Bhavantu Loka Samastah Sukhino Bhavantu Loka Samastah Sukhino Bhavantu Loka Samastah Sukhino Bhavantu
