Hello and welcome to open-hearted meditation.
Relaxing journey to merge with unconditional love.
So find yourself in a comfortable position,
Sitting on a chair,
On the floor,
On a cushion.
Some place where it's easy for your body to relax.
Sometimes you may find yourself in a situation where it's difficult to relax.
Difficult for your nervous system to calm.
So let's start with just settling into your body.
Feeling the floor or the cushion beneath you.
Just allow yourself to breathe slowly,
Lightly,
Naturally.
And every time you breathe in,
Feel your lungs expanding.
And try to feel inside your whole body expanding,
The cells in your body expanding slightly.
And then as you exhale,
Keep that feeling of expansion as you relax more deeply.
Not trying to force anything,
Just allowing your body to settle.
As you inhale and expand,
Feel yourself getting a little taller,
A little bigger.
And then as you exhale,
Keep that feeling of expansion as you relax.
Settle into the floor,
The ground,
Or the chair.
Connecting with the earth.
Allowing yourself to feel a little more stable,
A little more grounded,
A little more resourced.
Even when it's hard to relax.
Have some faith and confidence in your own body.
It's ability to settle,
To reset.
And now ask your body,
What does it need?
What is your body wanting?
What does your body need to feel safe?
What does your body need to relax a little more?
And then invite that in.
Open your body more.
Invite in any energy or relaxation or love that your body needs right now.
Keep allowing this slow inhale with an expansion.
And a slow exhale of settling and relaxing.
And keep asking your body,
What does it need?
What does your body want?
And then if there's places in your body that you feel some tension,
Try to imagine the flow of energy through those places,
Like water.
Flowing down your head,
Down your neck,
Down through your shoulders and arms,
Flowing and relaxing your whole body.
Down through your back.
Feel your chest relaxing and softening.
And feel that flow of energy continuing through your abdomen.
And down through your legs,
Your hips and legs.
And flowing through your feet.
Just letting go and allowing the natural flow of energy through your body.
Relax.
And now checking in with your nervous system.
In times of stress,
The nervous system can get a little overloaded,
Overstimulated.
So ask your nervous system,
What does it need?
What does your nervous system need to settle?
To feel safe?
And invite that in.
Your nervous system knows exactly how to relax.
Feel your nervous system and your body connecting with each other,
Relaxing together.
Feel your nervous system and your body connecting with each other.
And now bring your awareness to your mind.
The mind can also get overstimulated,
Overactive.
Ask your mind what it needs and what it wants to feel safe,
To settle.
And invite that in.
With every slow and light breath you take,
Your body relaxes a little more.
Your nervous system calms a little more.
And your mind quiet a little more.
With every slow and light breath you take,
Your mind calms a little more.
And now bringing your awareness to your heart.
Both your physical heart and your heart center.
When things are challenging,
It's easy and natural for the heart to become overwhelmed,
Anxious.
Ask your heart what it needs to feel safe,
To feel open.
And invite that in.
Allow your heart to expand when you take a breath in and relax as you slowly breathe out.
Very gently,
Very naturally,
Allowing your heart to settle.
And now bring your awareness to your mind.
Feeling your body and your nervous system.
And your mind and your heart coming together.
Each piece helping the other part to relax and feel safe.
And now try to imagine the earth beneath you.
The vast earth,
The miles of dirt.
And feel yourself connecting,
Merging with the earth.
Letting yourself be supported and grounded on the earth.
Feel the energy of the earth very stable,
Very grounded and rooted coming into your body.
Feel the love from the earth joining your own love.
You and the earth become one.
And now begin to allow your awareness to extend upwards into the sky.
Into our solar system.
Into our galaxy,
Into the whole universe.
Feel the love from the whole universe connecting to the love in your own heart.
Allow yourself to merge with that universal love,
Unconditional love.
You and the universe become one,
Become like a big body of love,
Unlimited love.
Feel the steady presence of that love.
Always there.
And let that love flow throughout your body.
Throughout your nervous system.
Throughout your mind.
And flow through within your own heart.
Let that unconditional love permeate every cell in your body.
And then feel that love extending from you out into the world.
Nourishing everything around you,
Whatever your circumstances are.
Feel yourself resting in that limitless love.
Feel the love from the whole universe.
Surrendering to that love.
And now bringing your awareness back to your own body,
To your lower abdomen,
The very center.
Feel all that energy from the earth,
From the universe,
From the whole world centering and collecting inside of you.
Deep inside your lower belly.
And see yourself moving throughout the world from this place,
From this place of connection,
Of support,
And of unconditional love.
Just one minute,
Just keep your attention in that lower abdomen.
Keep your attention in your stomach.
And when you're ready,
You can take a few deep breaths.
And when you open your eyes,
Know that you are safe.
Know that you are supported.
And know that you are loved.
