Safe Path Find a comfortable position.
Sitting or lying on your back.
Feel the spine grow long,
Allowing your breath to move up each vertebra as you inhale.
Whether seated or lying down,
Keep your palms facing up,
Resting easily and without effort.
Allow thoughts to drift from your mind,
Anchoring them to the exhale.
Watch as those thoughts float away from body and mind,
Passing like clouds in the sky.
Bring your focus to the center of the chest.
Feel as your torso expands and opens fully on your inhale.
Observe as thoughts,
Sensations,
Tension or tightness leave the body on the exhale.
Allow instead of force,
Welcome instead of push.
With each breath,
Allow yourself to journey deeper inside of your heart.
Now imagine the breath beginning in your left fingertips.
As you inhale,
Energy flows from your fingers through your hand,
Arm and across the left side of your chest.
Pause at the top of your inhale in the center of your chest where your heart lies.
On the exhale,
Feel breath and energy flow across the right side of your chest,
Down the arm and hand until it reaches the fingertips.
Inhale,
Breath and energy flow from left hand and arm to heart center.
Exhale,
Breath and energy flow down the right arm to the right hand.
Continue to breathe just like this,
Connecting more intentionally to both sides of your heart,
Connecting to both receiving and giving love.
If you like,
Add one final element to your breathing.
As you inhale,
Mentally repeat,
I receive.
As you exhale,
Mentally repeat,
I give.
Inhale from the left side of your body,
Mentally repeating,
I receive.
Exhale from the right side of your body,
Mentally repeating,
I give.
Allow yourself to receive with an open heart and allow yourself to give with that same open heart.
Remain with this balancing breath throughout the rest of your meditation.
Remember to practice compassion and gentleness with yourself.
If the mind wanders or physical sensations arise in the body,
Simply return to the inhale and exhale.
Simply return to your mantra,
I receive,
I give.
Be with your breath.
Be with your heart.
Be here now.
