Today's meditation is a gentle invitation to soften into your heart,
Allowing love to spill beyond its edges,
Filling you completely and opening its channels to flow effortlessly to those around you.
Let's begin by settling into a comfortable position,
Whether sitting upright or lying down,
Allowing your body to receive in a way that feels best.
Gently closing your eyes,
Softening your facial muscles and noticing where there is tension in the body and then allowing it to soften.
Slowly take a deep breath in through the nose and as you exhale let out a big sigh,
Releasing the weight of the morning or the day and letting it all melt away.
Inhale,
Filling your lungs completely and exhale,
Softening deeper into this moment.
Inhale,
Feeling yourself open and exhale,
Surrendering into the stillness.
Now let your breath find its natural rhythm,
Breathing in and out,
Allowing space for your breath to anchor you,
Feeling the gentle rise and fall of your chest,
Noticing the presence of all that sustains you,
Your organs,
Your cells,
Your bones,
Each one carrying you in its own unique way,
Moving,
Existing,
Simply being.
Bring one hand to your chest,
Resting it softly over your heart,
Feel its warmth beneath your palm,
The steady beat that has carried you through every moment of your life.
This is your center,
The sacred space where your essence lives,
Where every story,
Every love,
Every part of your journey is held.
Softening with every exhale,
Sink into gratitude for your heart's rhythm,
For its sweet devotion to you.
And with your next inhale,
Imagine a soft,
Glowing light forming within your heart and as you exhale,
See how the light expands beyond your heart and into your chest,
Witness it spread into your shoulders,
Dissolving any weight you've been carrying.
Watch it flow down your arms,
Wrapping around your wrists,
Softening your fingertips.
With every breath,
The light grows,
Moving through your ribs and into your back,
Filling the spaces between each vertebrae.
It moves into your belly,
Easing tension,
Bringing softness and reminding you that you are safe.
And if there's any ache,
Any tightness,
Any place within you that feels tired,
Heavy or unloved,
Allow the light to meet it first.
Inhale,
Feeling this warmth sink deeper,
Spilling into your hips,
Flowing like liquid gold down your legs,
Into your knees and into your ankles,
Until it reaches the soles of your feet,
Rooting you,
Grounding you,
Anchoring you in love.
Remembering you are held in this light,
Remembering it is ingrained into every part of your being,
Filling you with peace,
With wholeness.
Inhale,
Drawing this love inward,
Feeling it soak into your cells,
Your bones,
Your breath.
Exhale,
Sending it beyond yourself,
Letting it ripple outward,
Limitless and free.
Love moving in,
Love flowing out,
Each inhale nourishing you,
Each exhale expanding your heart's reach.
Now gently receive these words,
I trust in love's ability to guide and transform me.
I am held in love by the seen and unseen.
Love flows through me,
Dissolving all that is heavy.
I am worthy of love,
Not because of what I do,
But simply because I am.
Breathing deep into your heart space,
Promise yourself to carry this softness with you beyond this moment.
As you move through your day,
Let it shape the way you speak,
The way you move,
The way you nourish your body,
The way you meet others and the way you meet yourself.
Take one last deep breath in and as you exhale,
Feel the light of your heart expanding.
Radiating warmth,
Love and peace all around you.
You are love itself.
Whenever you're ready,
Gently bring your awareness back to the room,
Wiggling your fingers and toes and softly opening your eyes and notice your heart's wide open.
Thank you for beginning this journey with me.
I honor the light within you,
May your heart overflow with boundless love.
Before you move on with your day,
Take a moment to notice what it feels like to pause.
Today's practice was about arriving into your body,
Into the present moment and into a relationship with yourself that doesn't require effort.
Presence isn't something we achieve,
It's something we remember.
If you notice moments of rushing or distraction later today,
See if you can gently return to the feeling you touched here,
Even for a single breath.
