Hello,
Thank you for joining me for today's morning meditation.
Today's topic is finding love.
This quick meditation will help us start the day with cultivating love.
First we'll focus on the breath,
Relax the body,
Quiet the mind,
And then listen to the heart so that we can find our true authentic love.
So when you're ready,
Find yourself in a comfortable position,
Sitting upright in a chair,
Feet flat on the floor,
Or lying down,
Taking a moment to notice your surroundings,
Coming to the senses.
And wherever you are in your breath cycle,
Exhale all your breath out.
Inhale deeply for the count of four,
Inhaling two,
Three,
Four,
Exhaling for five through the nose or the mouth,
Two,
Three,
Four,
Five.
Two more times,
Feeling your chest rise,
Inhaling deeply and exhaling completely,
Letting your exhale be slightly longer than the inhale,
Letting your body know that this is time to relax.
One more time,
Inhale through the nose,
Chest rise,
Belly expand,
Sipping in the luxurious oxygen into the lungs,
And then exhaling completely,
Feeling your body soften,
Feeling the tension leave.
Just these three breaths,
Letting your breath come back to its natural rhythm,
Noticing any tension that you awoke with today,
Noticing what you feel in your body and in your mind,
Allowing a kindness to wash over you,
Breathing,
Softening.
With your next inhale and exhale,
Allow the muscles around the eyes to loosen,
The cheeks and the jaw heavy.
Create some space between the top of the mouth and the bottom,
Noticing if your neck and shoulders are tense and maybe moving them a little bit,
Rolling your shoulders,
Turning your head right,
Left,
Up,
Down.
Let any anxiety or stress wash down your shoulders,
Down your arms,
And out through your fingertips.
Allow your hands and your feet to be receptive and loose,
Noticing what you feel in your throat,
In your chest,
In your stomach.
Notice the muscles in your belly,
Let your back,
Your hips,
Sink into the seat or the chair or the bed,
Remembering that you're safe,
Practicing self-care.
So allow gratitude to wash over you for having a few moments that you carved out for yourself.
If your legs are heavy,
Relaxed,
If you do feel tension,
Pain,
Notice this area with kindness and compassion,
Breathing,
Softening.
If your mind wanders,
Come back to the breath,
Noticing the sensation as the cool air comes in the nose and the warmer air leaves the nose or the mouth.
I encourage you to focus on your chest area,
Your heart space,
Maybe even thinking of the color green surround you like a blanket,
Feeling supported and loved.
Whenever we think about cultivating love,
We start from inside.
Remember a time in your life where you felt loved,
Where you were proud of yourself.
Maybe it's the way you treated an animal or a loved one.
Notice how you look at this animal or loved one.
Notice what you feel,
How your eyes curl up in a smile,
Your whole body softens.
Feel the warmth in your body,
The energy,
The vitality,
The true unconditional acceptance.
Now visualize yourself sitting across from yourself and offer this to you.
Allow a smile to creep over your face,
A receptivity in your eyes,
Breathing,
Settling,
Feeling safe,
Secure,
Loved unconditionally.
Now visualize your heart and again maybe with the color green surrounding you and allow this green to expand out,
Sending love out,
Sending love out so that love will come back.
What we send out,
We manifest.
Starting with loving yourself and accepting yourself is always the best way to find outward love,
Breathing,
Settling,
Noticing how you feel right now.
Where is the love in your body?
I encourage you as you go through your day today to bring these feelings back into your body,
Remembering that everything comes from within,
Giving yourself a few breaks this day to think about the love you have for yourself and sending it out to the world.
Come back to the breath.
Let's end our time together with three deep breaths,
Inhaling deeply through the nose and as we exhale,
Letting it all go.
As we inhale again,
Letting love in and then exhaling,
Letting love out.
One more time together,
Inhale,
Letting love in and exhale,
Letting love out.
Breathing naturally for yourself.
When you're ready,
Open your eyes,
Have some movement in your body.
Thank you so much for allowing me the precious gift of your time.
Until next time.
