Welcome,
I am Melissa of Inspired Mindfulness Meditation and I am offering you a self-love or Ne meditation.
Ne means affection or love.
This meditation is about loving our own self,
Our body,
Feelings,
Emotions and thoughts,
And expressing affection,
Compassion and healing toward ourselves.
You may be seated for this meditation or you may prefer to lie down.
Have a shawl or blanket for your comfort and allow yourself to get comfortable.
Take a moment to adjust your position and to get your body settled.
When you are ready,
Gently close your eyes.
And remember,
At any point during the meditation,
If you need to move or adjust,
Do so.
Let's start by taking three deep breaths.
Breathing in and breathing out.
Breathing in fully,
Allowing your stomach and chest to expand.
Breathing out fully,
Contracting.
Breathing in,
Breathing out.
If you are lying down,
Extending your legs,
Allowing your feet to fall open,
Turning your palms up and dropping down.
If you are seated,
Hands in your lap.
Slow deep and gentle belly breathing.
Your body letting go,
Feeling weightless.
Relax the muscles in your face,
Around the eyes and the mouth.
Allow a space to form between your top and bottom teeth.
Relax the muscles in your neck.
Shoulders are down and relaxed.
Noticing the parts of your body that are in contact with the floor.
Noticing any sounds that you hear and allow them to pass through you.
Simply notice them without a need to change them in any way.
If your mind wanders or emotions arise,
Gently bring your attention back to your breath.
Now,
Remember a time when your body and mind were filled with love and affection.
Remember and relive a moment in your life when you felt deep love.
You were not an observer of this moment.
You were feeling the love and affection you had in that moment,
Here and now,
Throughout your being.
Visualize,
Imagine or feel a light of your consciousness in your heart space.
Your love is bright,
Warm,
White,
Glowing light.
Imagine your glowing light as extends from your heart center to every part of your body.
This feeling of love and light is flowing into your head,
To your face,
Your eyes,
Into your mouth,
Your jaw,
Your ears,
Your neck.
Your love and light is spreading to your chest,
Your abdomen.
Your light is moving into your left shoulder,
Upper arm,
Lower arm.
Your light is moving to your right shoulder,
Upper arm,
Lower arm and hand.
Your love and light filling your upper,
Middle and lower back areas and your pelvic and seated areas.
Your love and light extending into your left leg.
From the top of your left leg and into the thigh,
Into your lower leg and into your foot.
The light extending into your right leg.
From the top of your right leg and into the thigh,
Into your lower leg and into your foot.
Allow your whole being to merge into the feeling of love.
Imagine that every cell in your body is glowing with bright,
Warm white light.
Imagine that your whole body is circled in this glowing light.
Enjoy this blissful feeling of love in your body.
Allow your whole being to merge into the feeling of love and light.
Now feel the energy of love and affection in your body,
Particularly in the area of your heart.
Allow the energy in your body and heart to flow towards your hands,
Your fingers and thumbs.
Your hands,
Fingers and thumbs are vibrating with loving energy.
And now allow your light to expand three to four feet around you.
All which comes in the field of your consciousness becomes part of you.
Slowly the glowing light expands to the size of the room where you are.
All which comes in the field of your consciousness becomes part of you.
And slowly expand the glow until it becomes without a boundary.
All which comes in the field of your consciousness becomes part of you.
Know that you always have this glowing light within you.
And imagine how easy it will be to show yourself affection,
Compassion and healing whenever you want.
Slowly visualize,
Imagine or feel yourself in your glowing light.
A light that heals and a light that loves.
Slowly bring yourself back to this room.
Bring yourself back into your body's presence.
And bring your glowing light back into your heart center.
When you feel comfortable,
Slowly start to wriggle your toes and your fingers and give yourself a hug.
And when you are ready,
Open your eyes.
Thank you.
Om Shanti.
Peace to all.
