Welcome to this deeply restful,
Heart focused meditation that will guide you to connect with feelings of joy,
Love and compassion for yourself.
Take this meditation lying down so that you can absorb the goodness of this meditation as you rest.
Make yourself super comfortable,
Take a moment to feel into your body and let go of tension as you wind your way into stillness.
When you feel ready to,
The invitation is to close down the eyes.
Notice any sense of holding,
Any tension and give yourself permission to let that go.
You have arrived in a space that is just for you.
Start to tune into your breath and as you tune into your breath,
Notice the rise and the fall of the chest.
The rise and the fall of the heart space.
Allow your breath to be gentle and smooth as it passes in through the nose and out through the nose.
Begin to slow the breath down a little,
Taking a slow inhale and even slower exhale.
A slow inhale and an even slower exhale.
Perhaps noticing a gentle pause at the bottom of the exhale.
When the inhale arises,
Breathe in slowly.
Take an even slower exhale and rest in that brief moment of stillness at the bottom of the exhale.
A slow inhale,
Even slower exhale and a gentle pause.
Breathing in when it feels right to,
Slowly.
Breathing out slowly.
Resting in the pause,
Resting in the silence.
Letting go now of any control over the breath as you rest your awareness at the heart centre.
As the awareness rests here at the heart centre,
Cultivating a sense of friendliness.
Perhaps even imagining somebody that brings that feeling of fondness into your heart.
Breathe in and breathe into that feeling.
Allow that feeling to grow.
To become greater.
To manifest into feelings of love,
Joy and compassion.
As you lie here,
Allow each breath that you draw in to invite infinite love and universal compassion into your heart.
Your heart will become so full.
You'll be brimming with feelings of love,
Joy and compassion.
Soon you will no longer be able to contain these feelings within your heart.
We're going to spread these feelings now around the entire body.
We will begin a rotation of consciousness around the body that shares love,
Joy,
Acceptance and compassion to your entire being.
As you hear the body part being named,
Share the feeling in your heart with that body part.
The practice begins on the right side with the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist.
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel,
Sole of the foot,
Top of the foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right heel,
Left heel,
Right calf,
Left calf,
Right thigh,
Left thigh,
Right buttock,
Left buttock,
Lower back,
Middle back,
Upper back,
The entire spine,
Right shoulder blade,
Left shoulder blade,
Back of the head,
Back of the neck,
Top of the head,
Forehead,
Right temple,
Left temple,
Right ear,
Left ear,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eye,
Left eye,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Upper lip,
Lower lip,
Both lips together,
Chin,
Jaw,
Throat,
Right collarbone,
Left collarbone,
Right side of the chest,
Left side of the chest,
Upper abdomen,
Navel,
Lower abdomen,
The whole right leg,
The whole left leg,
The whole right arm,
The whole left arm,
The whole face,
The whole head,
The whole body,
Sending love,
Acceptance,
Compassion to the whole body,
Love,
Acceptance,
Compassion to the whole body.
Allow your awareness now to refocus back at the heart space,
Drawing all of those feelings back into the heart space,
Love,
Joy,
Compassion,
Acceptance,
Back into the heart space.
Begin now to send all of that energy out into the world,
Sharing love,
Joy,
Compassion and acceptance with every being on the planet.
Sharing the goodness that you hold within you with every being.
Once again,
Slowly bringing the awareness back into the body,
Into the heart space,
Placing left hand on the heart,
Right hand to cover left to seal in the goodness,
To seal in love,
Joy,
Compassion and acceptance.
Thank you so much for joining me for this meditation.
Bisancesaterial Neelima Judges 15 verse
