Hello and welcome to open-hearted meditation,
A vacation from normal life,
A journey into the heart,
Your own heart,
The heart of the earth,
The heart of the whole universe,
Ultimately into the heart of unconditional love.
This meditation will explore the four pillars of meditation.
Relaxing your body,
Opening your heart,
Going into stillness,
And then getting up and out into the world.
So first pillar,
Relax your body.
First find a comfortable meditation position.
This can be on the floor,
On a cushion,
Or on a chair.
If you're sitting in a chair,
Sit a little closer to the edge so that your body is upright.
In whatever position you choose,
Find one that is more comfortable for you,
Comfortable enough that you can begin to relax into your own body.
At first this might take a little time,
So just sitting and breathing naturally,
Allowing the your normal life,
The stresses of the world,
Whatever you're going through,
To settle.
Feeling the cushion or the floor beneath you,
Allowing yourself to feel supported,
Grounded.
And as you continue to breathe,
Allow your breath to be slow and light.
Feeling the cushion or floor beneath you,
Feeling that connected to the earth,
To the stability and the groundedness of the miles and miles of dirt beneath you.
Allow your body to settle into that support.
And as you do,
Feel the tension throughout your body going down into the earth,
Being grounded,
Letting go.
Just let it flow out of you,
Like water flowing down from your head,
Flowing down through your neck and shoulders,
Flowing down through your arms and hands.
Let that tension just dissolve,
Flowing down through your chest,
Down your back,
Flowing down through the inside of your body,
Flowing through your hips and legs,
Your feet,
Flowing down into the earth.
Just letting it drain away all the worries,
All the tension,
Any stress,
Just letting it go.
With every slow and light breath you take,
Allow that tension to flow more and more down through your body,
Down into the earth.
Feeling free to move your body.
Maybe you want to adjust your position,
Stretch your back,
Just giving your body permission to settle,
Asking your body whatever it needs to feel more relaxed,
Surrendering to the stability of the earth,
And let yourself being supported,
Nourished by the earth.
And wherever you feel tension beginning to creep in or you become aware of it,
Just go back to your breath slow and light,
And feel that tension flow down into the earth,
Just letting go.
Feel the space between your cells and your body getting a little bigger,
So it's easier for the energy to flow through your body.
Right now,
Keeping that feeling of continual relaxation with your breath staying slow and light,
And turn our attention to the heart,
To your physical heart and your emotional heart,
Your heart center.
Feel your heart soften.
Let your heart relax.
And when you take that slow breath in,
Allow your heart to begin to open more,
To expand.
And then as you exhale,
Feel your heart soften,
Relax.
As your heart opens,
You can imagine the light from your heart beginning to shine out into the world.
At first,
This might be just a small sliver of light.
And with every breath you take,
Feeling your heart open and expand,
That light from your chest,
From your heart,
Gets a little brighter.
As you open your body,
Opening the skin pores of your body,
Opening up your heart more and more,
Very gently,
Very slowly,
Inviting your heart to open,
Connecting with the world,
Connecting with nature,
Connecting with love from the universe,
From nature,
From the world all around you,
The light from your heart shining out into the world,
And the love from the world shining back into your heart.
Allowing this love from the universe to soften and soothe your heart like warm water,
Melting ice,
This love from the universe can dissolve stuck feelings in the heart,
Difficult emotions.
Allow this love in the open heart to soothe any feelings of worry or anxiety,
Any stress,
Very gently and very slowly unraveling the heart,
The tension and knots in the heart.
Feeling your heart continuing to open,
Connecting with the earth,
Connecting with the heart of the earth,
Connecting with nature,
The heart of nature,
Connecting with the whole universe,
The heart of the universe.
As your heart continues to open and expand,
The feeling is you are a big body of love.
Your heart is full of love,
Your body is full of love,
The world around you,
The whole universe full of unconditional love.
As your body continues to relax,
The space between your cells getting bigger,
More room for love in your body,
This love can cleanse and nourish your body.
Reminding and strengthening your nervous system,
Your immune system.
And just one more minute of allowing the heart to open,
Letting that light shine more and more brilliantly from your heart out into the world,
Opening your own heart to love that surrounds us,
Unconditional love,
Original energy of the universe.
Let yourself become one with that love.
And now with your body relaxed and your heart open,
Connected with the earth,
You are now connected with nature,
Connected with the whole universe.
Moving on to the third pillar,
Going into silence,
Of sitting in that silence.
Letting go.
You and the earth are one.
You and nature are one.
You and the whole universe are one.
Think of nothing and rest in that openness,
Rest in that oneness.
And now with your body relaxed and your heart open,
You are now connected with the whole universe to direct.
Rewarding,
Guiding,
Alysing.
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And keep letting go.
Keep surrendering to that silence.
In that silence,
In that emptiness or nothingness is the fullness of unconditional love.
Become one with that love.
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And for just one more minute allow yourself to rest in that silence.
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With no effort,
No conflict,
Just a free flow of love and energy from your own body and your own heart joining with the love and energy that surrounds you.
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And one more minute just letting your imagination go.
Imagining yourself bringing more love to the world.
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