Hello and welcome to meditation.
I'm gonna invite you to close your eyes or find a soft gaze and I'll ring the bell for us to start and to end this meditation together.
I'd like to welcome you dear friend to this moment of presence.
To the opportunity of fully being with yourself with nothing else to attend to.
And as I welcome you to this moment to this very present moment I invite you to find within your body what's calling your attention right now.
It may be an area of contraction or softness.
It may be an area of discomfort or comfort.
Whatever it might be,
Notice how the body is calling you to be with it right now.
And bring your kind attention to wherever your body calls.
And just notice as you give attention,
As you bring this kind attention where the body needs,
What happens.
And I'm gonna invite you to bring this attention,
This kind attention that you have to your heart center,
To your chest area or your heart.
Find space and just place your attention there without trying to change.
But just to notice,
Just to be with.
And just allow the breath to naturally come and move the chest,
The heart area.
With each inhale and exhale.
And rather than a conceptual kind of attention,
Of a mental attention,
What's the felt sense of your chest,
Of your heart?
And how can you invite softness?
How does softness feel like in your heart?
Maybe softness feels like expansion.
Maybe feels like movement.
Maybe feels like a hug.
How does softness feels like to you?
And just allow this felt sense to embrace you,
To take you on its arms and see if you can fully surrender to this felt sense,
Trusting the softness,
Trusting your own heart.
Allowing your attention to be fully present to your heart.
Without the need to figure anything out,
To problem-solve,
To know anything,
Just resting in your heart,
Resting your attention in your heart and trusting it.
Inviting the softness into your chest,
Into your back,
Your ribs.
Letting go of any effort,
Letting go of any muscle contraction,
Just fully relaxing,
Fully resting in your heart.
And with each in-breath,
Allow the expansion of the inhale to come in and make more space.
And with each exhale,
Allow the settle,
Allow this heart to settle,
This attention to rest.
There's no need to do anything,
Just to be with,
Be with the breath in the chest,
Be with the heart.
At each moment,
No need to fast-forward or rewind just right now,
Being with each breath and resting attention in your heart.
Simply allowing the heart to care,
To take care of you as it does naturally.
And I invite you to expand this heart of yours with each breath,
Maybe visualize the center of your chest where your heart is or your emotional heart as a point of light.
And with each inhale,
This light expands maybe an inch or two.
And just pause with each exhale,
Settling.
Again,
With each inhale,
Expanding an inch more from the center of your chest,
All around you,
To the front,
The back,
And the sides,
Towards the sky and towards the earth.
Visualize this point of light expanding,
Shining,
Broader and broader with each inhale.
Visualize the moment that this light passes through and expands beyond your body,
Creating this kind,
Nurturing bubble around you from the center of your heart.
Noticing the felt sense of this expansion.
Maybe a sense of protection,
A sense of relaxation or care,
And how does that feel in the body?
With each inhale,
Expanding,
Increasing the size of your bubble,
The size of the light,
The reach of the light that comes from your heart.
And as it increases,
As it expands,
It might touch others that are close by.
And you might even visualize this bubble of light touching,
Surrounding everyone,
Activating their own light,
Their own heart,
As they are touched by yours.
And as this light expands from your heart,
And touch each and every one around you,
It becomes stronger.
It joins the heart and the light of everyone else,
Exponentially expanding,
Increasing,
Encompassing your neighborhood,
Your city,
Your state,
Your country,
The other countries around yours,
The oceans,
Every being inside the ocean,
Every being flying on the sky,
Until it encompasses the whole planet,
The skies,
The stars,
Other planets,
The whole universe,
Shining,
Feeling nurtured,
And again,
Returning to the felt sense within your body.
There's no need to control the bubble.
It's naturally expanding because light has no edge.
So just feel in the body what's the state of your body,
Of your heart,
And of your mind right now.
Feel whatever sensation might be present in your body.
Notice that you can bring your attention anywhere you want,
And light is going to be there.
Museum of Fine Art
