Hello,
My name is Jen.
This meditation is about opening the heart and cultivating compassion.
Find a nice comfortable position.
Your spine is straight and tall.
So you can be sitting on the ground with your legs crossed or sitting in a chair with your feet flat on the ground.
Rest your palms gently on your thighs or your knees.
And begin to bring your shoulder blades back just a little bit,
Squeezing them together,
Broadening through the chest.
And then release that.
Tuck your chin slightly so the back of your neck is long.
The crown of the head is reaching up toward the ceiling.
And begin to slow and deepen your breath as you allow your eyes to close gently.
Allow the breath to reach all the way down into the lower belly,
Lower back,
Expanding the ribs,
The collarbones,
And then releasing collarbones to ribs to belly.
Inhaling and exhaling,
Trying to extend the breath to your capacity,
Just slowing it down and focusing on the equal inhales,
The equal exhales.
Now bring your attention to the heart space.
Feel how your breath expands the heart forward.
And bring your attention to your back,
The back of your heart,
And feel the expansion there.
Each breath inhaling,
Releasing your chest area,
Each exhale releasing.
As you focus here,
Breathing directly into your heart,
Begin to notice a green light right at the center of your heart area.
Just a small pinprick of light,
A brilliant green color.
And allow your breath to feed this light,
This energy.
Each inhale expands it and each exhale gives it permission to thrive.
Green is the color of openness,
Of compassion and love,
Of abundance.
So continue to breathe into this color,
Allowing it to expand so that it fills your entire chest,
Front and back.
And as this energy expands,
Fill yourself with a sense of compassion,
Self-acceptance and a sort of radical self-love.
Continue to breathe,
Allowing this light to expand all the way through your body,
Even beyond your body,
Surrounding you in a halo of this protective abundant green energy.
Breathing slow and deep.
As you cultivate this sense of compassion and radical self-love,
Sometimes thoughts will arise that will be critical or distracting.
And if that happens,
Just continue to breathe.
Continue to focus on this visual of a green light expanding around your body.
It takes courage and practice to breathe.
Continue to breathe slow and deep,
Filling this green energy.
Now allow this energy to begin to come back into your body.
Contain it there.
Allow it to refocus right there at the heart.
And just breathe in to your heart energy,
Storing it here,
Feeling a sense of self-compassion that will enable you to better connect with and feel compassion for others.
Now take a very deep breath.
Breathe into this energy and just feel the beat of your heart.
You may even want to bring your hands up to your chest.
And as you release the breath,
Release it slowly.
Take another deep breath and hold it for just a beat longer than you normally would,
Allowing your chest to expand.
And release slowly.
Take one more deep breath like this right into that brilliant green light.
And as you release,
Allow your eyes to gently blink open.
Allow your hands to come down to your legs or your knees,
Palm face down.
Gently look around the room,
Taking in each object.
Notice the temperature of the room.
Notice any subtle shifts in your energy,
In your thought patterns,
Even in your body.
Now sit up a little bit taller,
Feeling the crown of your head reaching up toward the ceiling.
Allow your shoulder blades to come together behind you,
Your chest to expand.
And send yourself some gratitude for taking the time to explore these feelings of love and compassion.
When we find this radical self-acceptance and self-love,
We naturally begin to attract others.
We naturally begin to feel compassion for others.
If you come to a point in your day where you feel yourself lacking in compassion,
Try to remember this point of green light at your heart.
Thank you for meditating with me today.
I wish you all good things.
