Hello and welcome to this guided meditation for choosing love over fear.
This is a meditation practice aimed at shifting your emotional and mental perspective from one that may be fear-based,
May be reactive,
To one of love and openness and expansion.
Just taking a moment to come and find a quiet space where you won't be disturbed and finding a comfortable seated position that may be cross-legged on the floor or you may choose to sit in a chair with your feet flat on the ground.
Just taking a moment to take any wriggles through the shoulders,
Any movement into the neck,
Just to release any tensions that may be stored there.
And then when you feel ready,
Sitting with a tall spine,
Finding length through the crown of the head as you simultaneously root down through the sit bones,
Finding that two-directional movement through the spine,
Softening your jaw,
The lowest part of your belly,
And closing down the eyes as you take a few deep breaths in through the nose and out through the mouth,
Inhaling deeply through the nose,
Opening the mouth,
Exhaling completely,
Doing one more on your own,
And then allowing the mouth to softly close,
The tongue to rest and soften as you now breathe in and out through the nose,
Quietly observing the sensation of the breath flowing in and flowing out,
Simply observing the flow of the breath.
And we'll begin to scan the body,
Starting at the crown of the head,
Scanning through,
Releasing any areas of tension,
And consciously encouraging them,
Allowing them to release.
Imagining with each breath out that you are releasing any physical stress,
Any tension,
Any discomfort,
Continuing to scan down the body,
Releasing any tensions or discomfort with the breath out,
Scanning all the way down to the tips of your toes,
And bringing to mind any specific fear or worry that has been present for you,
And observing this fear,
This worry,
Without judgment,
Without getting attached to the story of it,
And asking yourself,
Where do I feel this fear within my body?
And there is no right or wrong answer to this,
This is about how it feels for you in this moment,
And without needing to change it,
Just observing,
Tuning in to the sensation of the fear within your body,
And coming back to the power of the breath,
As you imagine your breath as a soothing balm,
Breathing it into those areas of your body where that fear is present,
And using your breath as a soothing balm,
And now beginning to visualize a warm at the center of your chest,
The space of your heart,
Anahata,
Your spiritual heart,
And with each breath that you take,
Imagine this light expanding,
Growing brighter,
Becoming warmer,
And as this light expands with each breath,
Reaching further into your body,
Let it touch the fear that you acknowledged present within your body,
See those spaces,
See and feel that fear being enveloped and transformed by this powerful energy of love,
Of compassion,
Of kindness,
And as you breathe in,
Feel love,
Feel that positive energy entering your body,
And your mind,
And your heart,
And as you breathe out,
See and feel the fear,
The worry,
Dissolving,
Feel it being replaced with a sense of peace and trust,
With deep love and strength,
And silently repeating the following affirmation,
Or you may choose to create your own,
And I offer you the affirmation,
I am safe and I am loved,
And silently repeating,
I am safe and I am loved,
Breathing it into every cell of your body,
From the edges of your skin,
To the tips of each strand of hair,
To the deepest tissues of your body,
I am safe and I am loved,
Visualizing the energy of love,
Of compassion,
Of kindness and understanding,
Expanding from the center of your heart,
Reaching outwards,
Touching everyone and everything,
See it enveloping your loved ones,
Acquaintances,
Your neighbors,
And even those with whom you've had conflicts or difficulties,
Allowing that love and compassion to grow and expand,
And imagining the entire planet glowing with this radiant energy of love,
Compassion,
And kindness,
Become aware of the become aware of the physical sensation of this love,
As it radiates from your heart,
A place within you that is ever present and always there,
Slowly now bringing your awareness and your attention back to your physical surroundings,
Without needing to open your eyes,
Become aware of the space that you are in,
Let your conscious awareness see the room around you,
Notice any sounds,
The temperature,
Any scent upon the air,
And notice the sensation of your body connected to the surface beneath you,
Wiggle your toes,
Wiggle your fingers,
And bring the palms together at the heart,
And notice the sensation of the palms and the fingers as they touch,
And gently bow the head to your heart,
As you bow to yourself with love,
Bow to yourself with love,
With compassion,
With kindness and understanding,
And with acceptance,
Carrying this feeling of love with you throughout your day,
As you very slowly begin to bat open your eyes,
Have a beautiful day.
