Welcome to this peaceful mind open heart meditation.
Take a few minutes to find a comfortable position.
Allow your neck to soften and your shoulders to relax down.
And now close your eyes.
Take some time to settle down and arrive completely in this place right now.
By quieting the body and doing nothing,
The mind naturally settles down.
Notice what you're experiencing right now in this moment.
What are you noticing going on around you?
What are you experiencing within you?
Are you experiencing a sense of ease or a sense of peace?
If you are,
Just easily allow your attention to be with that feeling.
If you aren't,
What's disturbing your peace?
What's getting in the way?
Whenever you notice something in the way of peace,
Just let it go.
You could be judging something or maybe feeling that you shouldn't feel the way that you're feeling.
You might feel that you shouldn't be having so many thoughts or that you shouldn't have a certain kind of thought.
Sometimes we try to make our experience be different than it is,
To try to control what's going on.
We try to make ourselves be different than we are.
Then the mind isn't at peace.
Is resistance present or perhaps an attempt to change or fix or control things?
All of these experiences that come up,
The thoughts,
Emotions,
Sensations,
Are just a part of life.
They aren't good or bad.
They simply are.
So just relax,
Allowing whatever happens to happen.
There's no right or wrong way to meditate.
It's natural for the mind to be having thoughts.
They are a part of meditation.
Whether it's thoughts from the past or worries for the future,
Just allow them to come and go.
Settle into the peace of being here in this moment,
Effortlessly.
Let everything be a passing experience.
Just picture the random thoughts as they float in and out of your awareness.
Letting things be just as they are.
Letting yourself just be.
The mind wants to be at peace.
There has to be some resistance for that peace to be disturbed.
So whenever you notice resistance,
Some attempt to change or to try to fix something,
Let it go.
Let everything be all right,
Just as it is in this moment.
Allow the mind to be in its desired state of peace.
As you see thoughts coming and peacefully passing through your awareness,
Perhaps you'll notice that there's a background of silence,
Of stillness.
Your own awareness is silent,
Still and at peace.
And a few minutes relaxing into that stillness,
Cherishing that peaceful mind.
And now,
Bring your attention to the area of your heart.
If it's comfortable,
Place your hand over your heart.
Notice what you're experiencing.
Give yourself permission to be honest,
Truthful and authentic.
Breathe into the heart.
As you breathe in,
Picture your breath gently circling around your heart,
Moving in and out of your heart.
How does your heart feel?
Perhaps there are a number of different feelings at once.
There could be a sense of well-being,
Even love,
As you connect with the heart.
Or you could be feeling some hurt,
Some pain or sadness.
It's through our hearts that we connect.
We connect with ourselves,
With those we love and with the world around us.
We often have some pain stored in our heart from loss of connection.
Simply allow that to be there.
Allow it to be felt fully,
Not resisting anything.
Allow the heart to be open.
If you notice any sense of restriction,
Any tightness,
Let that relax.
Let the heart relax open.
Allow any feelings to be present.
Easy,
Open awareness of whatever is being experienced.
Peaceful mind,
Open heart.
Choosing the stillness,
The peace of your own awareness.
Allowing everything that's experienced to come and go freely.
Letting yourself be just as you are.
Peaceful mind,
Open heart.
Letting go of any resistance.
Allow your heart to open.
Allow any feelings to come forward that are wanting to be acknowledged and felt.
Let's take a couple of minutes of silence to really feel into this experience.
Let's take a couple of minutes of silence to really feel into this experience.
Now it's time to come out of meditation.
Take a few deep breaths.
Check in with your body.
Maybe give it a bit of a stretch or some gentle movement.
And when you feel ready,
Open your eyes.
Let's take a few deep breaths.
Let's take a few deep breaths.
