Welcome to this heart opening meditation.
Please find yourself a safe and comfortable space and position where you will be uninterrupted for the duration of this meditation.
Allow yourself to be in whatever position feels comfortable for your body using whatever supports are needed for you.
It is important that as we journey into this meditation that you feel safe.
And as we do that and as we journey together,
I want you to know that all of you is welcome here in this moment with me.
And in this meditation we will be using a combination of different mindfulness and meditative techniques.
Please note that in the moments in this meditation where there may be a little bit of movement,
That these movements are to be done even slower than you think you should go.
They are very,
Very small,
Small movements.
We are going to begin with a beautiful little passage from the inner voice of love by Henry Nguyen called Love Deeply.
So I just invite you now to close your eyes,
Bring your awareness into your breath,
And just listen.
Love deeply.
Do not hesitate to love and to love deeply.
You might be afraid of the pain that deep love can cause.
When those you love deeply reject you,
Leave you,
Or die,
Your heart will be broken.
But that should not hold you back from loving deeply.
The pain that comes from deep love makes your love ever more fruitful.
It is like a plow that breaks the ground to allow the seed to take root and grow into a strong plant.
Every time you experience the pain of rejection,
Absence,
Or death,
You are faced with a choice.
You can become bitter and decide not to love again,
Or you can stand straight in your pain and let the soil of which you stand become richer and more able to give life to new seeds.
And just connecting in with your breath,
Allowing the next three or four breaths to become longer and deeper within your body.
Just feeling them and noticing what areas of the body your breath is able to go to.
Continuing to focus on the breath as you allow your breathing to return back to organic.
The body knows how to breathe itself,
And so we allow it to do so by just letting go of controlling the breath.
And as you let go of controlling the breath,
Just very mindfully bringing your awareness into the bottom of your feet,
Wherever they are.
Just bringing your awareness into the bottom of your feet and just noticing if you can feel anything there.
A tingling sensation,
Perhaps a numbness.
Maybe you feel the floor or the earth below them.
Maybe there is a temperature of cool or warm.
Just notice.
And as you notice the bottom of your feet,
Just allow your big toe on one foot to just begin to have a tiny bit of up and down movement.
Very slowly.
You could even just imagine that the toe is very slowly moving up and down.
Just connecting in to all the sensations that happen throughout your whole body as you move this one toe.
Really noticing what it's like for you and your experience through your body as you feel this one toe moving.
And then just allow the toe to come to a rest.
And as the toe comes to a rest,
Just notice now the bottom of your feet,
Keeping your awareness there and just noticing what that feels like for you.
And then beginning to move your awareness up through the leg.
Slowly noticing every muscle.
And as you do this,
You just begin to go deeper into the body.
Deeper and deeper connected in to you.
Allowing any of those little hidden parts of you to know that they are welcome here in this space.
And as we continue to move our awareness up through the legs,
We just take a moment to pause at the thighs.
We just begin to see if we can bring our breath without changing the cycle into the thighs.
Noticing if we can breathe the breath of life into our thighs and just giving them permission to relax.
Giving them permission to feel safe in this moment.
And seeing if those big muscles in the thighs can just let go a little bit more for this very moment.
Just notice what that's like.
To really deeply give permission to the thighs to just let go even deeper.
And we are going to sink in a little deeper into the sensations that the body brings.
Feeling your breath move organically through your being and allowing your attention to move upwards into the hips and into the pelvis.
And as we have our attention in the hips and the pelvis,
I just want you to begin to bring just a little bit of forward tilt into the pelvis.
Just a very tiny bit.
And then when you feel that forward motion of the pelvis,
Just then begin to bring it backwards into this backwards tilt.
Very slowly,
Very mindfully keeping your awareness at the pelvis as if there was a bowl there.
And just very slowly continuing that very small rotation.
Forward tilts.
Backward tilts.
Forward tilts.
Backward tilts.
And just notice as you continue this very small,
Very slow movement,
Notice how this feels in your body.
And notice if there's any sensations or emotions.
Whatever arises for you,
We allow it to be there.
And then just allowing this very small,
Very soft tilt of the pelvis to just come to a stop.
And just see if you can find the balance of the pelvis where it's centered within your own body.
And as you do that,
Bringing your awareness back to your own breathing without changing it.
And just notice how the body feels now.
Bringing your awareness upwards into the stomach and the solar plexus area.
And just noticing how this area feels for you.
Noticing any sensations that arise.
As you just scan this area and continue to slowly move upwards.
And as we continue to move upwards,
We're going to bring our awareness just a little bit lower than the center of the chest.
Just right between your breasts or your pecs.
We're really going to focus in right on that area,
Right between there.
And if it feels right for you,
You can touch this space with your hand.
And maybe just offer just very small,
Very slow circles.
Almost as if you were massaging this area.
It's very gentle.
Just notice what it's like to just feel this area,
Whether it's physically or whether it's just your attention deeply in this area of your body.
And if you wish,
You can leave your hand here or you can remove it.
Whatever feels right for your body.
And right in this area in your chest.
I want you to notice the deep under the skin through the bit of muscle that is there.
There is a little seed that has been planted.
This seed is the seed of unconditional love from the universe.
Just notice what it's like to just feel that little seed there under the skin in your chest.
And don't try to comprehend it yet.
The human mind can struggle with the word unconditional.
Just feel into that space in your body.
And just feel that little seed as it kind of starts to wiggle.
And as it starts to wiggle,
It starts to break open.
Just notice what it's like to imagine this little seed in your chest and it's breaking open.
And as it breaks open,
These little roots begin to stem from this little seed.
And this ever so small plant begins to arise and it starts to move its way through the muscle.
It's a very strong little seed and plant.
And as it breaks through the muscle,
It finally just peeks through the skin very gently and very softly.
And this little plant begins to emerge from the chest.
And as you look down at this beautiful,
Gentle little plant,
You notice that it is a little flower bud.
This little flower bud is tightly closed.
And as you watch this little flower bud and its stem get larger and larger,
You begin to notice the color of your flower.
You can see its petals as it's all still tightly wound up.
And as you feel and watch this beautiful little flower moving from out of your chest,
Grow bigger and bigger,
This bud continues to grow bigger,
You can feel the little roots growing bigger,
Deeper and wider within you and they gently begin to wrap around your ribs.
It is a secure and safe feeling as this little seed and this little flower becomes a deeper part of who you are.
And as you begin to notice this beautiful flower on your chest growing more and more,
You really notice how that makes your body feel.
You really tap into all the sensations throughout your whole body.
And as you do that,
You notice this beautiful flower and its petals very slowly beginning to open.
Each petal slowly growing open on your chest.
The petals are smooth and soft and you can feel this move gently along your skin.
As each petal slowly melts open,
You really notice that this flower that belongs to your chest now has thousands upon thousands of petals.
You even begin to smell this beautiful flower and the fragrances that come from it.
And just noticing your breath and what is happening with your breath as this flower begins to open deeper and wider on your chest.
Noticing what is happening with the rest of your chest,
With the muscles that are there.
Notice how your heart feels as it continues to allow this flower to grow deeper and wider on your chest.
Continuing to notice as this beautiful flower that is a part of you has now fully blossomed open.
And right in the center of this flower shines a beautiful,
Pure white light.
Really noticing now how the body feels.
Really connecting in as you continue to feel this beautiful,
Smooth,
Soft flower that lays gently against your chest.
And as you do that,
Just notice what it would be like to just feel this beautiful flower.
To just bring a very slow,
Very mindful,
Gentle sway into your body.
Whether that's laying down or sitting up.
Just see if you can allow your body to just sway a little and maybe you even just imagine it.
This beautiful sway and wave of energy that moves through you.
Noticing how your heart center feels now.
Noticing this beautiful flower that just emerged.
Knowing that all of you is welcome here.
And knowing that you are not alone.
There are many of us journeying with you.
And then just gently and softly allowing the sway to come to an end.
As you bring your awareness back into your breath.
And as you notice your breath,
Just notice where your breath is able to reach in your body.
Keeping your awareness on your breath.
As you slowly begin to bring yourself back to regular consciousness.
Perhaps bringing a little more movement into your body.
Slowly beginning to open your eyes when you feel ready.
Take your time.
There's no rush.
And just when you feel ready to enter back into regular consciousness.
Please do so.
And I thank you very much for joining me through this meditation.
I love you.
Namaste.
