Welcome to this meditation on love.
Please find a comfortable position.
Maybe sit cross-legged on the floor on a cushion or you sit on a chair.
Whichever way make sure that your body is comfortable.
That your spine is straight but not erect.
Your head is in a comfortable upright position.
You can put a little smile on your face.
As a sign of gratitude to yourself that you're taking this time to go within and center in love.
Let's start with some deep belly breaths.
Take your first breath in through your nose into your belly.
And out through your mouth.
And two more.
Beautiful.
Now bring your attention to your breath.
Feel the air coming in through your nose.
And observe if the air feels different when it comes in than when it comes out.
See if you can detect if more air is coming in through one nostril than the other.
Be very curious about your breath for these next moments.
Whenever your attention wanders just bring it back to your breath.
Feel the inflow and the outflow.
Always come back to your breath.
Relax your belly.
And let your breath calm your mind.
Allow yourself to be just here right now.
Observing your inflow and outflow of air.
Allow yourself to be here and now.
Just observing your in-breath and out-breath.
Nothing else to do.
Just to be.
Now bring your attention to your heart area.
The center of your chest.
A little to the right as Ramana Maharshi says.
That's where your spiritual heart lies.
And focusing on that area.
Send some conscious breath to your heart.
Allow yourself to fully rest in your awareness.
Just right there.
And then see,
Visualize,
Imagine in front of you a being that you love so much.
Could be someone who is still alive or who has passed over already.
Could also be an animal.
And just see that being as best as you can with your inner eye.
See their form.
See their shape,
Their colors.
Their expression.
As detailed as you can.
And then notice how your heart is expanding with the love you feel for them.
Notice how it's overflowing with this beautiful energy called love.
Tune into this feeling of love.
Let it grow and expand in intensity.
While observing this beautiful being in front of you.
Feel how this love is expanding.
How this love is growing within your heart.
How it's overflowing your heart.
You can imagine it as a beautiful pink light coming from your heart.
Radiating outward.
Allow it to travel down your arms and into your fingers.
Travel up your neck,
Filling out the whole of your head.
You can also send it down into your stomach.
Let it fill out the whole of your back.
And let both of your legs be filled with this beautiful pink light as well.
So soft,
So loving.
See your whole body filled with this beautiful love energy.
And keep your attention simultaneously on your breath.
Which anchors you in the here and now unless you experience this beautiful love energy inside of you.
We thank the being in front of us for teaching us how to feel the love inside of us.
And allow it to go.
Being on our own again.
Noticing that all the love we feel for this other person.
Is actually inside of us.
It is us.
I am love.
You are love.
We are love.
Love is always inside of us.
And others just help us to feel it.
To remember that we are this love.
Take a deep breath in and hold it when you are completely full.
Set an anchor,
A bookmark to remember that you are this love that you are feeling right now.
Release all of the air softly through your mouth.
Send some deep breaths into this beautiful heart of yours.
And bring your hands into a prayer mudra in front of your heart as a thank you.
And let's chant one om to conclude our practice for today.
Inhale.
Thank you for meditating with me today.
Have a beautiful rest of your day or night.
Namaste.
