Meditation.
Time for myself.
Welcome.
Well done for creating some time and space for you.
Make sure that you are comfortable either lying or sitting down and focus your attention on your breathing without altering its rhythm.
Remember,
This is time for yourself.
Time to rediscover that what you seek,
Love,
Peace,
Joy,
Wisdom and healing are already within you.
And the separation that at times you feel is an illusion.
You are connected with the world and everyone in it.
By using all your senses,
Bring yourself fully in the present.
What you see,
Touch,
Hear,
Taste and smell is telling you that you are here,
Fully in the present.
The future and the past are in your mind.
Feel the air that is coming in through your nostrils and is going out through your mouth.
Witness the rising and falling of your abdomen and chest.
You are breathing,
Which means you are alive.
Help your body to produce a relaxation response by breathing deeply out through your mouth,
Then make a little pose and then in through your nostrils.
I'll help you with this.
When you breathe out through your mouth,
Make a chi sound like this.
You are letting go of all the dead air,
The carbon dioxide.
Then you make a little pose and then you breathe in through your nostrils and then continuing.
Out,
Chi,
Pose,
In,
Chi,
Pose,
In.
Find your own pace while you continue to breathe out,
Pose and in,
In the way that you are experiencing now.
Your brain is recording this new way of breathing deeply.
Your body is producing the relaxation response and the tension you have experienced during fear,
Grief,
Anger or anxiety is dissolving into peaceful energy.
Now continue very gently to breathe normally.
And I ask you to focus your attention on your heart.
Can you visualize it?
Can you imagine it contracting and expanding?
Visualize the shape and color of your heart and when you breathe in,
Send to your heart light.
When you breathe out,
Visualize darkness So in,
Light,
Out darkness.
In,
Light,
Out darkness.
Can you see any change in the color and shape of your heart?
In,
Light,
Out darkness.
And now that you feel relaxed and you have visualized your heart,
Recall an episode of love,
Of care,
Compassion,
Gratitude,
Forgiveness.
Relive it as it was in the present.
By relieving it,
Using all your senses,
Your heart is transforming the chaos produced by the stress into the coherence and harmony.
And the reason is because your heart is producing hormones,
Electric signals,
Neuropeptides and electromagnetic fields which are approximately 5000 times stronger than the field produced by the brain.
This is why while you are relieving this experience of love or care,
Compassion,
Gratitude or forgiveness,
You are experiencing the energy of restoration,
Deep peace and well-being.
For a little while I will be silent and I invite you to listen to your heart.
Thank you.
Now I invite you to come back fully in the present by using your five senses.
And when you are ready,
Open your eyes while moving your fingers and toes.
Be aware of the sense of peace that you are experiencing.
Peace that no people,
No situation can alter.
If you wish,
You can place your hand on top of your heart and promise to be kind to yourself,
To accept yourself just as you are and to give to yourself the compassion you need.
