Hello and welcome to Open Heart Meditation.
Journey into your heart,
Into the heart of nature,
Heart of the universe,
The heart of unconditional love,
A place of unlimited potential energy,
Forgiveness and compassion of connection and oneness.
Let's begin by finding a comfortable sitting position.
It can be on the floor,
On a cushion,
On a sofa,
On a chair,
Whatever is most comfortable for you.
In whatever position you choose,
Allow your body to be upright,
Stretching the top of your head gently to the sky,
Tucking your chin slightly in so that your head and neck and spine are all in line.
So allowing yourself to sink downwards,
Settling into the ground,
Feeling your connection with the chair or floor,
Wherever you're sitting,
Be very stable.
Feeling that connection flow down into the earth and feeling yourself grounded and rooted like a tree,
Deep roots,
A long straight trunk and branches that reach for the sky.
And allow your breathing to just be slow and light,
With a feeling of as you inhale,
Expanding on the inside,
Not just your lungs expanding,
But try to feel the space between all of the cells in your body expanding.
And as you exhale a slow and deep relaxation,
The muscles and ligaments in your body softening and loosening.
Like keeping that feeling of expansion.
Just letting go of your breath,
Allowing your body to breathe naturally,
Taking a moment to just feel your body,
Feeling the inside of your body,
Allowing relaxation in your internal organs even,
Letting your lungs soften,
Your heart relaxing,
Even your liver,
Your kidneys,
Feel them relaxing,
Opening.
And as you relax,
Begin to open more and more,
Feeling your skin softening and loosening as all of your skin pores begin to open.
With this relaxation opening,
The energy in your body begins to flow freely,
Flowing freely inside of you,
Feeling the energy from all around you,
From nature flowing into your body,
And energy from your body expanding out,
Flowing into nature.
As your body relaxes and opens more,
You're cultivating a deeper connection with nature,
With the air around you,
With the energy of nature,
Feel yourself connecting with the mountains and rivers,
Oceans,
Trees,
All the animals,
Feeling that energy from nature flowing into you,
Feeling that nature inside of you,
And feeling your own energy going out into nature,
Joining,
Connecting.
Begin to feel that inside your body and outside of your body are one.
No separation,
Becoming one with nature,
Nature becoming one with you.
Continue to allow your body to expand and loosen.
Begin for one more minute on your own,
Allowing the feeling of you and nature becoming one.
No separation inside and outside.
Begin to feel that energy coming out of your body,
Into your body,
Into your body,
Into your body,
Into your body,
Into your body.
And now gently bringing your awareness to your heart,
To your physical heart and to the heart center.
Feel this heart and heart center begin to relax and open.
Very gently and very slowly your heart begins to open more.
So the energy from your heart begin to expand,
Connecting with nature,
Connecting with the earth.
Feel the energy of love from your heart connecting with the love from nature.
And feeling the love from nature connecting with your heart.
Allowing your heart to soften.
Feeling any tension or worry or anxiety in your heart begin to dissolve.
Then your heart becoming clear like water.
Feel the love from nature inside of your heart.
Feel the love from your heart connecting with all of nature so that inside of your heart and outside of your heart are one.
And continuing to allow your breath to be very slow.
Slow and very light.
Feeling love from your heart expand,
Connect with nature,
Connecting with the whole world.
And feeling nature connecting with your heart.
Feeling the whole world connecting with your heart.
The love inside of your heart and the love outside of your heart becoming one.
And on your own for one more minute,
Allowing your heart to open more.
Your heart is full of love.
Nature is also full of this love.
And love remains forever and ever.
And now bringing your awareness to the inside of your head,
To your mind,
To your mind,
Feeling your mind resting in your open heart,
Resting in your relaxed body.
Your mind is clear and quiet.
Allow your mind to expand,
Feeling yourself connecting with the whole universe.
Merge with the universe.
Feeling energy from your head expanding,
Connecting,
And feeling energy from the universe into your head connecting,
So that you in the universe are one.
Inside your head,
Outside of your head are one.
Loosen and relax even more.
Your energy,
Your love,
Your mind and your consciousness expand,
Connecting with the universe.
Inside and outside are one.
And for one more minute,
Try to open even more.
Connect and merge with the universe.
Become one with the whole universe.
No separation,
No boundaries.
And then gently turning your attention to your life,
To the things that are outside of you,
Your work,
Your relationships.
And try to feel that inside of you.
Try to feel the life that's outside of you is the same as the life inside.
Becoming one with your life.
You in the earth are one,
You in nature are one,
You in the whole universe are one,
You and your life are one.
With no boundaries,
No conflict,
Everything happening naturally,
Effortlessly.
Feeling your life flowing through you,
Feeling your essence flowing through your life,
Inside and outside are one.
You in the earth are one,
You in the whole universe are one.
And for just one more minute on your own,
Allow that feeling of connection and oneness go deeper.
Your body is full of energy,
Full of love.
Your heart is full of energy,
Full of love.
Your mind is full of energy,
Full of love.
And your life is full of energy,
Full of love.
The love inside and the love outside are one.
And now slowly bringing your awareness back to the room you're in,
To wherever you're seated,
Allowing your breath to return to normal,
Taking a couple of deep breaths,
Feeling your body again,
Returning to yourself.
And as you go about your day,
Try to maintain the feeling of oneness,
Of connection,
And of love,
That inside and outside are one.
