Welcome.
Find a safe and comfortable place to sit or lie down.
Take a moment to arrive in this space.
Gently close your eyes,
Soften your breath,
And allow yourself to settle.
There is nowhere to be but here.
No task to complete,
No expectation to meet.
Just you,
Resting in this moment.
Take a long,
Slow exhale.
With each inhale,
Feel the gift of life moving through you.
With each exhale,
Allow any tension to soften.
Now gently bring your awareness to the centre of your chest.
Feel the gentle rhythm of your heart.
Notice the natural way its rhythm rises and falls.
Sense a little deeper.
Perhaps you sense a warmth there,
An energy,
Or simply an openness to this moment.
Whatever you sense is okay.
Just notice it and let it be.
As you continue to breathe,
Imagine your heart nestled within your chest.
Strong yet tender.
Always beating for you.
Picture yourself placing your hands gently over your heart.
Feeling its presence beneath your palms.
With each breath,
Imagine your heart growing within your chest.
Until you feel it is so big,
You can sense it in the palm of your hands.
Now with great care and loving intention,
Imagine holding its energy in your palms.
It is light yet strong and full of life.
Steady,
Resilient and radiant.
Look deeply at its beauty.
Observe its shape,
Its size,
Its colour.
Notice its soft yet firm texture.
Can you see and feel it pulse with energy and warmth?
Does it glow?
There's no right or wrong.
Simply notice with all of your senses.
With each breath,
Your heart energy continues to grow.
With each inhale,
It expands gently.
With each exhale,
It softens,
Releasing any tension or weight it may have been carrying.
As it grows,
Feel a profound sense of love filling the space around you.
Your heart energy is not just a power pack.
It is a sanctuary.
A source of deep compassion,
Care and love.
Your heart energy has grown so beautifully now.
So vast,
So warm,
So inviting.
It has grown so big that you can imagine stepping fully inside it so it surrounds you.
When you feel ready,
Visualize yourself taking that step.
As you do,
Feel yourself being fully embraced,
Wrapped in the warmth,
Kindness and love of your own heart.
You are safe here.
You are held.
You are completely accepted.
There's nothing you need to change,
Nothing to prove,
Nothing to fix.
Just allow yourself to be held gently here.
Held by and at one with your heart energy.
Breathe into this feeling.
Let your body,
Mind and spirit absorb the profound comfort of being unconditionally loved.
As you rest beautifully within your heart energy,
Repeat these words softly,
As if they are being whispered from deep within you.
I am safe.
I am held.
I am accepted.
I am connected.
I am loved.
I am love.
Repeat this mantra as often as you wish.
I am safe.
I am held.
I am accepted.
I am connected.
I am loved.
I am love.
I am safe.
I am held.
I am accepted.
I am connected.
I am loved.
I am love.
I am safe.
I am held.
I am accepted.
I am connected.
I am loved.
I am love.
Let these words and feelings settle deep into your being.
Feel their truth with all of your senses.
This love is for you.
Has always been within you.
It does not need to be earned.
It does not depend on anything external.
It simply is.
Always right here.
For you.
Whenever you need it.
Now gently prepare to return your heart to its natural size.
Knowing that its vast love and energy always remains within you.
Feel your heart begin to return to its natural size.
Still glowing.
Still radiating warmth,
Compassion and love.
With loving intention,
Gently and carefully place your heart back into the center of your chest.
Feeling its natural rhythm within you.
Know that its love and energy is within and surrounding you always.
Grounding you.
Supporting you.
Flowing through every part of you.
Take a rhythmic breath in.
And as you exhale,
Feel that love expanding beyond you.
Touching everything around you.
Know you are loved.
Know you are enough.
Know you are worthy of love,
Care and compassion.
And as you begin to prepare to move into the rest of your day,
Carry this deep knowing with you at all times.
The love you seek is already here.
Within you.
Always.
When you are ready,
Gently bring your attention back to the cushion or seat you are on.
Take one more rhythmic breath in.
And a long,
Even exhale out.
Feel grounded.
Feel resilient.
Feel strong.
Feel loved.
Gently open your eyes.
Bringing this feeling of love and safety into the present moment.
Go forward knowing that you are deeply loved and that love always begins from within.
Thank you for giving this time to yourself and for sharing your practice with me.
I look forward to practicing again with you tomorrow.
Thank you.
