Go ahead and find a comfortable position,
Whether that's seated or lying down,
And gently close your eyes.
Just beginning to relax into your space,
Beginning to let go of any tension in your body.
Relaxing your shoulders,
Allowing them to drop down and back.
Relaxing your jaw to unhinge,
Letting your tongue drop from the roof of your mouth,
And taking this moment to release any tension you might find elsewhere in your body.
For the rest of this meditation,
Allow yourself to be fully present.
Know that I will guide you out when it is time.
If at any point your mind wanders,
Just bringing your attention back to my voice or back to the music.
Becoming aware of your breath,
Imagining it flowing in and out of your chest.
Breathing in slow,
Long inhales,
And exhaling gently,
Calmly,
Slowly.
Taking in slow,
Deep breaths,
Bringing your attention now to your heart,
Focusing on your heart space.
Dropping into the space,
Into the center of your chest,
And placing all of your attention and awareness here on your heart.
And now recall a time when you felt so full of love.
It could be from any time of your life,
Maybe a time when someone did something nice for you,
Or a time you looked out at your family and friends and felt so much love,
And so grateful and blessed.
Calling that to mind and heart,
Inviting that memory or moment into your heart and sitting with it.
Notice the sensations you feel and how your heart opens and blossoms when you think of this time.
Like a flower,
Your heart opens.
And now letting that moment fall away,
Still holding this love in your heart and gently placing your hands on your heart,
Allowing the comfort and gentle touch of your hands to bring softness and light to your heart.
Allowing your hands to just cup and comfort your heart,
Giving the feeling that it is held and that it is safe.
I'd like you now to call to mind two things that you love about yourself.
You can pick a quality you feel you embody or even one thing about your physical appearance that you love.
Maybe even just a situation where you admire and love the way in which you acted.
And once you have these two things,
You can imagine writing one word or see a physical image for each thing on your heart,
Imprinting and anchoring the self love into your heart.
And now feel free to bring your hands to your side if it is more comfortable,
Or you can keep them on your chest for as long as you'd like using the power of your heart with each breath,
Allowing that self love to spread throughout your entire body,
Allowing love to pulsate from the very center of your heart like a wave,
Filling your entire chest with loving light,
Filling your entire torso through your arms and your hands,
Feeling it move up to your throat and down into your hips,
Up into your head and down into your legs and feet,
Filling your entire body and nourishing it with love and gratitude.
And even radiating this self love from your heart a few feet beyond your body,
Utilizing the power of your heart to send this loving energy out beyond you,
Creating a field of love around your entire being,
Filling it with so much love and light that it's almost bursting,
Feeling immersed and cradled in the sensation of love,
Feeling held and supported in this loving field and sitting in this sweet stillness for a moment.
And now that you've tapped into love from others,
Love to and from yourself,
It's time to come full circle and send love to others,
Bringing to mind the people and things you love,
Friends,
Family,
Pets,
This community,
And extending love from the center of your chest out to these people and things you love.
Imagine enveloping them in your loving light,
Whatever that looks like to you,
Just calling to heart anything or anyone you wish to send your love to.
And finally,
Let's just extend our hearts out to the world,
Sending our love to anyone who may be in need of a little extra love this week.
Just sending this love out from your chest,
Keeping the world in mind,
Enveloped in your loving light,
Letting it travel far and wide,
Reaching all corners of the globe,
And coming back to you,
Coming back to your heart,
Thanking it for all it does on a daily basis,
And thanking yourself for showing up here today.
Let's take one last deep breath together,
Anchoring and sealing ourselves with love and light as we get ready to move on with the rest of our day.
Deep breath in through your nose,
Breathing in love,
And deep breath out through your mouth,
Breathing out love.
Feeling filled with love and continuing to radiate and vibrate,
Even as you walk out of this room and move through your day.
It's time now to bring your attention back to your surroundings,
Gently inviting some movement back into your body,
Wiggling your toes and fingers,
Taking a full body stretch if you need it,
And opening your eyes when you're ready.
Thank you so much for meditating with me.
