Just seated with your spine straight,
Or lying down in a comfortable position.
Just taking a few moments to relax,
Becoming aware of the body and releasing any tension that may be held there.
Getting a sense of relaxation and letting go of the busy mind.
Know that the earth is holding and supporting you throughout this meditation.
Taking some slow,
Deep breaths in through the nose and out through the mouth.
In through the nose and out through the mouth.
Just breathing slowly and gently in through the nose.
Exhaling slowly through the mouth.
Breathing in this way we feel the body coming into deep relaxation and the active mind becoming silent.
Keep breathing in this way for a few moments to enhance your relaxation.
Now bring into mind someone who really loves you.
It could be a person or a pet,
Perhaps a dog or a cat.
Open your heart and ask yourself,
How does it feel to be loved?
Bypassing thoughts and concentrating on feelings,
Notice how it feels to receive that love.
What feelings and bodily sensations arise in you?
Perhaps a glowing sensation in your heart,
A slight tingling beneath your skin or a gentle smile.
For a moment allow yourself to bask in the warm rays of that love.
Now bring into mind someone who you feel a natural love or compassion for.
It could be a pet,
A small child,
An elderly person or someone else dear to you.
Imagine that you are sending love from your heart into their heart.
Transferring love and compassion freely to them.
Observe how that love impacts them.
Perhaps they are smiling or responding in some positive way.
Perhaps they are opening their arms and welcoming in that love.
Allow yourself for a moment to bask in the warm glow of love that they are receiving.
And now imagine that you are breathing in love into your heart from wherever it exists in the world.
Search all corners of the planet to find that love and breathe it gently and peacefully into your heart.
Love that nourishes,
Heals,
Sustains and protects you.
Breathe it slowly into your heart and feel it growing and spreading throughout your entire body,
Through every cell,
Every vein.
Breathe the greatest expression of love into your heart and feel the joy of it rising.
How does it feel to have love in your heart?
Allowing yourself for a moment to embrace the sensations and freedom of opening up to love.
And now that your heart is so full of love,
You send it back out into the world to all beings.
Sending love and compassion to anyone who needs it.
To anyone who is troubled,
Uncomfortable or unsettled in life.
You send them the gift of love.
Sending your love unconditionally and abundantly out into the world to all people,
Plants,
Animals and organisms.
And feeling a unity of love run through all things.
How does it feel to be part of a world with love running through it?
Allow yourself for a moment to bask in a world unified by love.
And now just focusing on your breath,
Following its natural motion and getting a sense of coming back into the body and your location.
Wriggling your fingers and toes back to life.
And resting for a few quiet moments before bringing love into your day.
Om Shanti.
