Our hearts are naturally loving.
Many of us,
Due to Western upbringing,
May believe that we are not enough as we are.
This meditation is a good one to practice to bring love and care to those wounds,
And then to be able to share that compassion or loving-kindness outward.
So take time to settle into a comfortable space,
Either sitting or lying down.
Take a deep in-breath to a count of four.
Hold the breath for a moment,
And then exhale for a count of four.
Repeat this breath a few times as you begin to direct your breath into the region of your heart center.
Repeat this breath a few times as you begin to direct your breath into the region of your heart center.
Each breath is an opportunity to bring kindness and healing into the region of your heart.
Repeat this breath a few times as you begin to direct your breath into the region of your heart center.
Repeat this breath a few times as you begin to direct your breath into the region of your heart center.
Repeat this breath a few times as you begin to direct your breath into the region of your heart center.
Whatever you notice,
Receive this as information from a deep place within you to your own heart.
As you rest your attention in the region of the chest and the heart,
Notice what you are meeting there.
Notice how your heart feels as you take this time with yourself.
There is no right or wrong experience.
Notice how your heart feels as you take this time with yourself.
There is no right or wrong experience.
Notice how your heart feels as you take this time with you.
This doesn't have to be any particular way.
We're taking time here to notice the feelings and the sensations in the region of the heart.
From time to time we might discover feelings of anger,
Sadness,
Hurt or pain.
If that's the case for you,
See if you can turn your attention towards this place of vulnerability.
No matter what you find,
Taking time to offer some words of kindness to yourself.
You can hold a prayer towards yourself like,
May I be free from suffering,
May I be free from fear,
May I be at peace.
Whatever you are feeling inside of you,
Holding it with the kindness you might give to a frightened or vulnerable child.
Notice if you're judging yourself or expecting this practice to be one way or another.
In time the heart can open and soften.
All it takes is practice and attention.
An open heart is more able to receive and give care.
So no matter how this is,
Attending to the heart is worthwhile practice.
And now picturing in your mind's eye a smile and letting that smile drop down into the region of your heart.
As you do so,
Let the image or the feeling of that smile extend outwards to fill your entire being.
You might even feel the edges of that smile on your own face.
Embracing yourself with a smile of loving kindness.
Accepting yourself as you are.
And now taking some time to send that smile or that loving kindness outwards by holding in your mind the image of someone you care for in your life.
From your heart and from that smile,
Sending them the same welcome of loving kindness.
Wishing them well.
May they be safe.
May they be at peace.
May they be happy.
And now bringing into your awareness somebody neutral in your life.
It might be somebody you encounter at work or where you shop.
Our intention here is to wish them well.
And so as you hold them in your mind's eye,
Offer them the blessing.
Send them that smile.
May you be safe.
May you be at peace.
May you be happy.
And now if you like,
Holding in your mind the image of someone you might be struggling with at the moment.
This might be more challenging to do if you have been hurt.
However,
In the realm of the open heart,
Forgiveness is always a possibility with practice.
And with forgiveness comes a calmer and more peaceful heart.
So as best you can,
Holding their image in your mind,
Sending them that smile and wishing for them.
May you be at peace.
May you be happy.
May you be safe.
And finally opening your heart as wide open as you can.
And sending that vast smile to all the beings in your country.
And expanding that smile and that care outwards again to all those on this continent.
And then expanding in ever widening circles kindness to all those on this globe.
Expanding your heart as wide as you can in an act of radical care and compassion for this globe and all its inhabitants.
Wishing them well.
May they be safe.
May they be at peace.
May they be happy.
And so you have awakened within you the love that can heal yourself and this planet.
It is said that to pay attention is to care and to truly love.
Thank yourself for having taken this quiet and intentional time with yourself to do so.
Thank you.
