This is a love meditation.
To practice,
Either lie down on your back in a relaxed manner or be seated on a chair on the ground in an easy cross-legged position.
Gently close the eyes if that works for you and allow the spine to be as straight as possible and for your shoulders to be relaxed.
To begin,
Place your right hand in the middle of your chest and left hand by your side if you're on the bed or on your left knee with the palm facing up,
Thumb and index touching if you're seated.
Now,
Start to take a few deep breaths in from your nose and out through your mouth,
Allowing the breath to center and ground you.
Great.
Now,
Find your natural breath and just feel the breath as it enters and leaves your body.
Just reconnect it to this breathing pattern,
Deep and slow,
Connected and full of awareness and allowing the breath to enter and leave the body freely.
Now,
Slowly start to shift the awareness to your right hand,
To the space where your hand touches your heart center,
The middle of your chest.
And just take some time to notice how does that feel?
How does that space beneath your hand feel?
As you continue breathing naturally and effortlessly,
Go within and start to connect with your heart space.
Your heart space is a center of kindness and compassion,
Of love to yourself and others.
So take your time to notice and observe how connected or disconnected you are from that space,
From that part of you.
Keeping the mind on the breath,
Keeping the mind on your heart space throughout this practice,
Allowing the thoughts to just come and go,
Turning the attention back to the breath every time your mind wanders and go back to connecting with your heart.
Breathe,
Feel,
Notice.
Do you feel any warmth or maybe cold energy?
How does your hand feel?
Maybe explore,
Press your hand a little bit more on your chest.
Notice if that changes anything.
Notice if you get a deeper connection to your heart center.
Allow your mind to continue resting on that space.
Allow yourself to go deeper into the vastness of your heart space.
Breathe.
As you continue to do that,
Start to notice if you have any resistance to receiving love.
Go inwards and explore.
Look.
Look for anything inside of you,
For any part of your heart space that's blocking love.
Take your time to notice and maybe decide if you're ready that it's time to let those parts go.
Let them go.
Maybe they were there for a reason,
But maybe they've served their part.
Affirm and set the intention to dissolve whatever parts of you are blocking love,
Are stopping you from receiving love.
If that's how you feel,
If you're the type of person that finds it hard to receive,
Question that resistance in a gentle manner.
Question your readiness to break down these walls,
Get rid of these parts that are holding you back from feeling love,
From receiving love from others and from yourself.
Stay with the breath.
Keep breathing gently and naturally in a connected manner.
Keep coming back to the breath and to your heart space whenever you drift off.
And now,
Notice if you're the type of person that's resisting giving love to others.
Go within,
Explore.
Deepen the connection with your heart space and notice what parts of you are resisting giving love freely to others.
Showing people how you truly feel,
Telling people how you truly feel,
What's holding you back.
Go deeper and explore.
What's inside of you that's resisting giving love to others?
Is it fear?
Is it disappointment?
What is it?
Go deeper and keep breathing.
And notice how ready you are to let go of whatever's holding you back from giving love.
How ready are you?
And maybe you're not at this moment and that's okay.
Then just continue breathing.
But if you feel that you are,
Set the intention to let go of these parts of you that are resisting giving love to others.
It's time to set your heart free,
To open it up,
To allow for these walls to break down.
Breathe.
Allow whatever emotions that want to come up to come up.
Allow it to be released.
You may be feeling sadness,
Tearful,
Or maybe anger,
Or maybe worry.
Let them go.
Let them go with your exhales.
Trust yourself.
Trust your heart.
It's safe for you to do that.
Keep breathing.
Life is about making choices.
Choose the parts that you want to hold onto.
Choose the parts that you want to let go of.
Choose what is good for you.
Let go of what doesn't serve you.
And on the next inhale,
Allow love to flow through you smoothly and openly,
Freely.
Allow the breath to help you expand your heart space so you can love and receive love freely.
Without any conditions,
Without any boundaries,
Without any limitations,
Stay with the breath and allow it to balance your heart center.
You are safe to feel.
So stay with this rhythm.
Stay with this breath for a few minutes in silence.
Breathe.
Breathe.
Keep coming back to the breath.
Stay anchored,
Accepting whatever comes up for you,
Releasing what doesn't serve you with the exhales.
Stay connected to your heart.
Now,
As we start to end this meditation,
Bring your left hand and place it on top of your right.
Press a little bit harder.
Feel your heart space a little bit more.
And repeat in your mind,
I forgive myself.
I forgive myself for the parts that are holding me back from love.
I'm ready to release it all.
And slowly start to lower your hands down to your lap or by your side.
Start to take deeper breaths in.
Start to come back to the body.
Maybe moving your fingers or your toes or your neck.
And when you're ready,
You can open up your eyes.
Thank you.
