So we'll begin our practice by getting comfortable and finding a position that feels both supportive and relaxing for the body.
And once you've settled in,
Take a moment to give yourself permission to be here in this space and to practice your meditation.
Together we'll take a few big deep breaths,
Inhaling through the nose and open mouth exhale,
Sigh it out,
Letting go.
Take one more deep breath.
And before we can soften our heart,
We need to let our guard down and quiet the nervous system by softening the body.
So drift your awareness to your toes.
Soften the toes.
Release the soles of the feet,
The tops of the feet,
The ankles,
The calves and shins.
Soften the backs of the knees,
The front of the knees,
And releasing through the thighs.
Letting go of clenching in the hips,
Pelvis or abdomen.
Softening through the low back,
The mid back,
The sides of the body,
And the rib cage.
Release the chest,
The upper back,
Shoulder blades and shoulders.
Softening through the upper arms and releasing through the elbows,
Forearms,
Through the wrists and hands and all the way down to the fingertips.
Soften the jaw,
Soften the cheeks and let the eyes be heavy.
Unclench the brow,
Soften the forehead,
And release through the top of the head and the back of the head.
And letting go in the ears.
Allow your whole body to be soft and heavy.
Move your awareness now to your heart center.
Focus on your heart space.
And think of something that feels good to your heart.
Maybe the kindness of a stranger.
Maybe the snuggle of a puppy.
Laughing with a dear friend.
And tap into this feeling.
Tap into the heart's ability to feel good and to feel love.
Visualize this good feeling surrounding your heart,
Softening it.
Don't overthink it,
But just imagine how your heart softens.
Maybe it's ice that thaws,
A wall that's coming down,
Stone around your heart that's being chipped away.
Whatever intuitively feels right to you,
Visualize that.
See your heart softening,
See that ice thawing or walls coming down.
Allowing your heart to bask in that good feeling.
Imagine that this good feeling has a color.
See that color in your heart.
Let it shine in your heart,
Continuing to soften this center,
This space.
As the light grows bigger and stronger,
It fills you with more of that good,
Soft,
Caring,
Nurturing feeling.
Let this light grow bigger,
Moving through your chest,
Up your throat,
Down your arms,
Through the abdomen,
Down the legs,
To the toes.
Allow it to grow bigger,
Not only softening your heart,
But permeating into all of your cells.
Every inch of your being.
Let this feeling and light grow bigger and bigger.
Allow that sensation to grow more as well.
It's growing so big that it begins to radiate out of you,
Creating a bubble.
So not only are you filled with this good,
Loving,
Soft,
Kind feeling,
But anyone who comes into your orbit today will feel it as well.
Breathe deeply as you sit,
Just be held in this bubble of good,
Warm,
Soft,
Open heart feeling.
As you breathe,
Tell yourself three times,
Soft heart,
Open mind,
Kind thoughts.
Taking a few final moments here,
And together,
Taking a big,
Deep breath in through the nose,
Open mouth exhale,
Sigh it out,
Letting go.
Thank yourself for being here today,
Caring for yourself with this meditation.
Thank you so much for being here,
And have a beautiful rest of your day.
You
