Come to a comfortable position,
This can be first thing in the morning in bed,
You might want to lie still or sit up with pillows behind you or perhaps you find yourself on your meditation mat on the floor.
Close your eyes and place the left hand onto the heart space and the right hand onto the belly.
Begin to take slow long deep breaths in through nose and out through mouth.
Really deepen the breath so that belly moves forward held by palm of hand and lower back presses behind you,
Whether it's the floor,
A pillow or empty space.
Just continue long deep slow breaths,
Inhales and exhales,
Seeing what's available to you today,
Seeing what's possible with the lungs,
The diaphragm and the ribcage.
Relax behind eyes more deeply,
Allow side to relax from belly where they meet at the crook of the pelvis,
Release the buttocks and the knees,
The feet and continue those long slow breaths for another few rounds.
Just allowing the mind to still,
Being really aware of the heat of the palms on your body,
Just inviting yourself to align the three centers,
The head,
The heart and the tummy.
Just again enjoying the depth of breath available,
Stilling the mind naturally,
Easily,
Effortlessly and when you're ready relax the breath and then allow the palms to drop so that they're either beside you if you're lying down or on your knees so that the back of the hands are placed on the floor or your knees and palms are uppermost.
Come into the heart space,
Come into the warmth of where your hand just settled,
Really feel the heart space expanding.
Think of it or even feel into it so that it's as if the heart is hanging in the chest space.
Is there heat,
A pulsing?
Are you aware of your heart's rhythm?
Can you feel your heart at the back of you?
Can you feel her beating in your ribcage?
This is what is available to you today.
From the heart space imagine loving,
Glorious,
Beautiful energy traveling from the heart center across the chest into shoulders and then down to the crook of the elbow,
Down through the forearms and into the palms of the hands.
Today's invitation is to recognize that you have already asked for what you need.
Today's invitation is to be in the receiving energy of what is available to you.
Feel the tingling that's in the palm of the hands as the heart and the palm chakras reconnect.
It might feel like a butterfly landing,
Tingling sensation,
Sometimes spiky,
Scratchy,
Sometimes even a little bit jaggy.
If it's been ignored for some time it's good to really reconnect with the palm space.
If your body or fingers are twitching this is fine,
This is all welcome and if the mind wanders then like the baby on the playmat just simply bring the baby back to the mat.
Just bring your mind back as many times as you need to or want to.
Check in with the spine with a sense of openness that you'll be feeling in your chest and under collarbones,
Under shoulder blades and in hips.
If emotion comes simply allow it.
When we come into this space of connecting heart to hands we allow a lot of where we've shut our internal system down to open.
This can be a surprise to the body because everything that we've pushed down,
Shoved down,
Hidden,
Including our desires and our wants,
Our needs and our curiosities,
They'll whoosh all the way up through the system into the heart space,
Into the head space.
If you feel any dizziness then just feel your feet,
The outside of your feet.
Just wriggle your toes,
Wriggle your fingers even as well.
Move the jaw around,
Just let everything move.
You can even have a little stretch if it feels good for you today.
Resisting the temptation to run another desire list,
Just simply again coming back to the palms,
Feeling into receiving,
Of simply having done everything that needs to be done and of letting things land,
Recognising that it's really important to allow what we've asked for to land and embracing your infinite qualities.
I am loving-kindness.
I am loving-kindness to myself and to others.
I am compassion.
I release myself from the idea that by my suffering others do not.
I am joy.
I am willing to have a non-reactive and balanced mind.
I recognise that my outer world is transient and my inner world is incredibly beautiful.
Just for today I give the trickster a day off.
I give small mind a day off.
I give ego and the personality a day off and by accepting all of these hidden parts I no longer need to compensate by asking.
I know it's simply safe to continue to receive.
Take a big deep breath in for me.
Good and exhale.
This meditation is an invitation to connect to your inner wisdom,
To fuel your natural brilliance,
To cultivate an environment,
An internal environment which is perfect for you and your growth right now.
Take another big deep breath in and exhale.
Good.
Our prayer inspired by another beautiful teacher in this meditation is simply this.
Dear God,
Help me to believe the truth about myself no matter how beautiful it is.
Help me to believe the truth about myself no matter how beautiful it is.
I am loving kindness.
I am joy and compassion.
I live in my big mind,
Connected,
In receiving energy,
In gentleness and kindness.
I trust my inner wisdom and I am also happy to fuel my brilliance.
Take another big deep breath in and out through mouth and then very slowly keeping eyes closed just wiggle fingers and toes.
Have a huge stretch up overhead wherever you are.
Move jaw and body as she wishes to be moved.
Keeping eyes closed bring palms together and then rub the palms together creating some heat and when you're ready take the palms over the eyes known as palming the eyes and then allow the eyes to open behind the receiving palms so you're receiving further clarity,
Vision.
Drop palms to knees.
Take a big deep breath in.
Feel as you exhale that deep connection from heart to hands.
It is safe for me to receive.
I am fully protected.
I am alive and I am safe to show who I am and then when you're ready go and get a beautiful drink of something which you love and enjoy and have the perfect day.
Sat Nam.
