Welcome to this meditation on love.
Finding a comfortable seat somewhere you'll be happy for around 10 minutes or so.
You can either sit on a chair or perhaps cross-legged or kneeling on the floor.
As you settle in just making any movements in your body to settle in and find some ease.
If you're seated on the floor notice the connection of your sit bones,
Your legs and your feet to the earth.
If you're sitting on a chair just notice that your weight is even through both sit bones.
Press the soles of your feet into the earth,
Finding a beautiful state of groundedness through the body.
And then notice the beautiful lift through your spine,
Lifting from your tailbone all the way to the crown of your head,
Your shoulders drop away from your ears.
You'll find a little lift through the heart space.
Allow the muscles around your eyes to soften,
Your jaw softens.
And take three beautiful full deep breaths here.
As you inhale notice an expansiveness through the chest and the belly.
As you exhale just noticing a softening as everything moves back towards the spine.
Take another breath.
Now bringing your awareness to your heart space in the centre of your chest.
Begin to direct the breath here so each inhale you take breathing into the centre of the chest.
The ribcage expands in all directions and then as you exhale notice gentle contraction of the ribcage towards the spine.
Taking a few breaths here,
Settling your awareness to the centre of the chest to your heart.
Noticing if it feels a little constricted here.
If it does,
See if you can gently guide the breath to allow more openness into the heart space as you breathe a little deeper.
Breathing into the front of the chest,
The sides and into the back.
So you notice that your shoulder blades separate on each breath in.
They glide back towards one another as you exhale.
Taking a few more breaths here.
Now your mind and breath still focused on the heart space.
Begin to contemplate unconditional love.
Unconditional love.
What does unconditional love feel like in your heart space?
It is of course this most pure love.
A love that gives and expects nothing nor does it want anything in return.
There's a love that creates the purest connection between two souls.
A love that is so pure.
It radiates from the heart space,
It gives,
It nurtures.
Can you imagine now this pure nurturing energy of unconditional love,
Filling your entire heart space in all directions.
You might like to breathe in,
Connecting to this essence of unconditional love in the centre of your heart.
As you exhale,
See it radiating out in all directions.
Now bring to mind someone who you love.
Can be anyone at all.
See them in your mind's eye.
And then imagine pure unconditional love radiating from your heart space,
Nurturing the person before you in your mind's eye.
Notice how it feels to love in this way,
To set your focus and awareness here.
To radiate unconditional love.
A love that nurtures and sustains connection.
Perhaps you see the person you're sending this love to,
Your love,
A universal love.
Being nurtured,
Softening,
Receiving this love.
And with this love comes a wish for the person you are sending it to.
To be happy,
To be free,
To know love and to feel love.
And now imagine sending this love to all beings,
Everywhere.
Unconditional love radiating from your beautiful pure heart out to all beings.
Notice the peace within yourself as you do so.
And the peace in the hearts of those receiving your love,
This love.
Unconditional love.
And continue here for a few more moments,
Radiating out unconditional love from your heart centre.
Now bring your awareness back to the centre of your heart and hold your focus here.
Notice how you feel in your body.
Notice what is happening within your heart space.
Notice what thoughts may be passing through your mind.
And understanding that you can return to this meditation as you tap into unconditional love,
This reservoir overflowing within you.
And that will never run dry,
It's always there,
You can always return here,
Seeking refuge within your own heart.
A few more moments here as you breathe into your heart space,
Your beautiful heart.
And then bring both hands to your heart centre but place your palms flat to your heart,
Connecting inwards.
Take three deep breaths here.
And then gently begin to blink your eyes open.
Bring your hands to rest in your lap.
Take some gentle movement through the body,
Rolling the shoulders,
Finding another lift of your heart,
Stretching the arms overhead.
And then resting the hands back down in your lap.
And I hope you enjoyed this very peaceful heart-centred meditation.
Have a beautiful day.
Thank you for practising with me.
