Hello and welcome to open-hearted meditation.
A guided meditation journey into your heart,
To the heart of the earth,
The heart of nature,
The heart of the universe,
The heart of unconditional love.
Just let's start by finding a comfortable sitting position either on the floor,
On a cushion,
Or on a chair.
Allow yourself to arrive.
Allow your weight to sink in to whatever you're sitting on.
And just breathe slowly and naturally.
As you settle and sink down,
Feeling grounded and stable,
Allow your head to gently stretch upward so that you feel tall and connected.
You can tuck your chin slightly in so that your head and neck and spine are all in line.
And as you take a breath in,
Feel new and fresh energy coming into your body.
And as you exhale,
Feel your body softening,
Opening.
As you inhale this energy,
Relax your body more.
And as you exhale,
Feel yourself becoming clear.
So a very soft and natural inhale,
Energizing the body,
Relaxing the body,
Feel your body expand,
And then keeping that feeling of expansion as you exhale,
Feel yourself letting go.
And keep just breathing slowly and lightly.
Allow your body to start to relax more and more.
Along with this feeling of relaxing is a feeling of expanding,
So that your body isn't slumping as you relax.
But there's a feeling of spaciousness inside,
Like the space between all of the cells in your body are getting farther and farther apart.
And you can start at the crown of your head and slowly working your way down,
Feeling everything soften,
Feeling your forehead relax,
Feeling your jaws,
Your eyes relax,
Your tongue,
Your neck and throat unwinding any tension in your shoulders.
And down through your arms and hands,
Try to feel relaxing even more deeply.
And down through your torso,
Feeling your internal organs relaxing,
Feeling your spine soft and flexible,
Allowing your hips to relax,
Settling more into your sitting position,
And then down through your legs and feet.
For just one more minute on your own,
As you breathe in,
Feel yourself becoming more energized and relaxed.
And as you slowly breathe out,
Feel yourself becoming clear,
Empty inside.
The whole body is loosening.
As you breathe in now,
Feel yourself expanding upwards,
Like your head is connecting with the sky,
With the universe.
And as you exhale,
Feel yourself sinking down into the earth,
Rooting into the earth,
Connecting with the sky and connecting with the earth.
Your body is effortlessly balanced between the universe and the earth.
Feel that relaxation now going into your heart,
Your physical heart,
Your energetic heart,
Softening,
Relaxing,
The feeling of melting away like warm water on ice,
Any negative feeling,
Any feeling of worry or stress.
Having these feelings dissolve,
Your heart becoming clear like water,
And as your heart relaxes,
Begins to expand and open,
You can imagine light from your heart shining out.
You can also imagine light from the whole universe shining back into your heart.
Your heart feels full of love.
Love from your heart expanding out into the world,
Into the universe,
And love from the world shining back into your heart.
Love from nature.
Feel your heart gently opening more and more.
You feel yourself becoming one with the love from nature,
One with the plants of animals,
Connecting with the mountains and rivers,
Becoming one with the ocean,
Maybe you feel yourself dissolving into the air around you,
No separation between inside and outside,
Becoming one with nature,
One with the earth.
Continuing to feel yourself expanding upwards as you breathe in,
And grounding and rooting downward as you exhale,
Very tall,
Very stable,
And very relaxed.
Your whole body is open,
Your heart is open,
Even the skin pores of your body are open.
And then for one more minute on your own,
Allowing your heart to continue to expand.
Quiet your heart.
Your heart is very quiet and calm.
As you inhale now,
Feel yourself just dissolving,
Opening into this love,
Becoming one with love from all around you,
And as you exhale,
Feel that love centering deep inside of yourself,
And allowing your mind to softly think of nothing.
Your mind rests in your quiet,
Open heart.
Your mind becomes one with nature,
One with the earth,
And feel your mind becoming one with the whole universe.
Think of nothing.
Relax into the whole universe.
Exhaling into that stillness,
That emptiness,
That nothingness.
Letting go of your breath.
Letting go of your body.
Letting go of your normal life,
Surrendering to the universe.
Merge with the universe.
You and the universe are one.
You and the universe are one.
You and the universe are one.
And just having the feeling that you are a big body of love.
Becoming one with love,
Universal love,
This great love from the whole universe.
Keep letting go.
Letting go of your mind.
Relaxing into the whole universe.
Relaxing into the whole universe.
Relaxing into the whole universe.
Relaxing into the whole universe.
Relaxing into the whole universe.
And for just one more minute,
Relaxing into that stillness,
That emptiness,
Or that oneness.
You and the universe are one.
Relaxing into the whole universe.
And keeping that feeling of expansion,
Begin to look at your life from this perspective,
And being very still and relaxed,
And very expanded,
Connected.
See yourself going about your daily life with an open heart,
A relaxed body,
A feeling of deep connection with the earth,
A feeling of oneness with nature,
An expansive feeling of connected to the whole universe.
See yourself as very calm and grounded.
So open,
Loving,
Feeling of confidence,
Courage.
Bring that feeling of merge with the universe into your normal life.
See your life full of energy,
Full of love.
Bringing this great love,
This universal love,
Into your normal life.
Your work is full of love and energy.
Your house is full of love,
Energy,
And light.
Your relationships are full of connection,
Love.
Just one more minute on your own,
Examining your life,
Seeing your life from this perspective and connection.
This is the end.
Thank you.
And now very gently bringing your awareness back to your body,
Back to the room you're in,
Letting your breath return to normal,
Bringing your awareness to your lower abdomen inside your center.
With all the energy settling into your center,
As you return back to your body,
Taking a couple of deep breaths.
When you open your eyes,
Remember to keep this love and connection merged with the universe throughout your day.
Thank you for joining me in this open-hearted meditation practice.
