Find yourself in a comfortable seated position for this meditation.
Relax your body completely as you become aware of your breath.
Let all other thoughts go.
It doesn't matter what happened earlier today or what's happening later on.
All that matters is this moment and this next breath.
Allow the breath to soften away any tension you feel in your body.
Become still.
Let go of the outside world for now.
Just bring your awareness within.
In our previous meditation,
We focused on creating loving energy within our hearts and spreading it to our bodies and minds.
In today's meditation,
We will create this loving energy within and practice sending it beyond ourselves and out into the world.
Recall the beautiful glowing light in your heart like a treasure chest of love,
Joy,
Compassion and peace.
Envision this light in the center of your heart space and feel its warmth and vibrant energy.
Connect with your breath and begin to breathe more light into your heart center.
Envision your breath as a beautiful,
Healing white light.
Breathe it in through your nose and watch it flow down your throat and directly into your heart.
Watch the glowing light in your heart become brighter and warmer with every breath.
Let the light build and expand.
Every inhale gathers more light into your heart.
Every exhale expands the light like blowing on flames.
Focus upon the feeling of this light in your heart,
Unconditional love and acceptance,
Peace and joy,
Gratitude and compassion,
Forgiveness and bliss.
These energies and emotions are innate to your being.
You were born to feel and express all of the love in your heart.
Begin to spread this heart centered light into your body.
Allow it to fill your whole chest,
Your lungs,
Your heart,
Your bones,
Your glands and organs.
Keep breathing and envision the loving light expanding into your head and filling your brain with beautiful,
Loving thoughts.
Allow the light to flow down into your belly and back,
Filling all of your organs,
Tissues and bones with this beautiful healing energy.
Let it fill your spine and flow down into your hips.
Keep breathing calmly and watching the light from your heart glow and expand to fill your body.
Watch it fill your legs down to your feet and toes.
Become completely lit up inside with the light of love.
Keep listening to the sweet sound of your breath in and out,
Back and forth.
When you feel completely full of light,
Begin to expand that loving light beyond your body.
Breathe and expand.
Imagine the light surrounding you on all sides like a snow globe.
Keep watching the light expand to fill the room you're in.
Notice that this light is still connected to and shining from your own heart.
Expand the light to fill the building you're in and beyond the building.
Breathe and expand the loving light to fill your neighborhood and your city.
Spread the light to fill your country and envision the light from your heart connecting to the hearts of all people as your light expands beyond you.
Breathe and expand the light beyond your country to the neighboring countries and oceans.
Let your light wrap around the whole world touching every heart.
Your light and love are infinite and through your heart you are connected to all.
Perhaps there is someone specific who you would like to connect to and send your love to.
Someone who is suffering at this time and needs a little extra love and light.
As you are completely filled with and surrounded by light,
Envision packaging up a bit of your beautiful energy and placing it in a bubble of light.
Then send this bubble to the person in need.
Float the bubble over their head and watch it burst gently on top of their crown to allow your loving light to pour over them.
Watch them breathe deeply and smile as your loving light washes over them and through them.
Envision them feeling peaceful,
Hopeful and joyful.
Envision them filled with love.
You have the power to connect with all beings through the love in your heart.
