Hi,
Welcome.
Before we get started with this meditation practice today,
I want to share with you something that the Buddha once taught,
Just to set the stage a little.
The Buddha once said,
You yourself,
As much as anybody in the entire universe,
Deserve your love and affection.
So just let that sit for a moment.
I invite you to close your eyes,
And whether you're seated or lying down,
Make the adjustments you need to be comfortable,
Relaxed,
And also alert.
Allow the environment where you currently are to fade into the background.
Sounds,
Smells,
Sights,
All of it to recede just for a few minutes and just melt away.
And now gather your attention around your heart space.
Take a moment to examine this space with your mind's eye,
The size,
The shape.
Now let's link the breath to this place in your heart.
With each in-breath,
Imagine filling this space with warmth,
Love,
And light.
Feel your heart space drink in this love and hold it tenderly.
You are absolutely 100% worthy of this love.
It doesn't matter who you are,
And it doesn't matter who you once were.
All that matters right now is that this love is here to nurture you.
With the love and compassion you need.
So accept it.
Take it in breath by breath.
And notice how this space fills more and more with each breath.
With this one,
This breath,
And the next.
Continue breathing in this love.
And notice how your heart space swells with a warm,
Soothing light to the point that it can't be contained solely in this area anymore.
So naturally it begins to spread.
And so with each breath,
It expands out into the chest,
The belly,
The back,
The arms and legs,
Reaching all the way out to the tips of your fingers.
And toes.
Until it continues to spread all the way up your neck,
To your face,
And then all the way up to the top of your head.
Just allow it to penetrate every part of you.
Every cell,
Every atom.
And before you know it,
You are completely filled with love.
Warm,
Nourishing,
Soothing love.
Now grant yourself permission to just bask in this love.
Feel it.
Enjoy it in every fiber of your being.
You are more than worthy of this love.
I hope you remember that,
Especially from yourself.
Hold it now.
Cradle it.
And grant it the permission it needs to stay.
This is a moment of peace.
This way you can return to it whenever you feel the need to do so.
Take a moment more to rest in this love.
And if it feels right to you,
Go ahead and place a hand over your heart and offer yourself some gratitude for sharing this love with yourself today.
As we come to the close of this practice,
Begin to open your awareness to your surrounding environment.
Notice the sounds,
Smells,
And the sensations of the space around you.
Go ahead and invite some movement back into the body,
Welcoming yourself back.
And one more time,
I want to read what the Buddha said.
You yourself,
As much as anybody in the entire universe,
Deserve your love and affection.
Now just let that sit once more.
And if you'd like,
It doesn't have to go away.
You can allow this to accompany you through the rest of your day.
And when you're ready,
Go ahead and open your eyes.
Thank you for joining me and for taking the time to care for yourself today.
Namaste.
