So let us start in a seated position.
Take a few breaths to get comfortable.
Move around a little bit.
Try a few different positions.
Try and land somewhere that you can stay comfortably for the next 10 to 15 minutes.
Just slowly,
Softly,
With an open mind,
Check in with yourself.
Focus on your breath coming in and your breath coming out.
Focus on your fingertips.
Focus on your beating heart.
Focus on any of the sounds or smells or other sensations you feel around you.
Acquaint yourself with this moment.
Feel what it feels like to be in right now.
Notice if there's any tension from the day or the week,
Any stress that's lingering in the background,
And imagine that you're carrying a backpack full of bricks.
For the next 10 minutes or so,
See if you could take off that backpack.
Just take off the backpack,
Leave the bricks right next to you.
They're not going anywhere.
See if you can just make yourself a lot lighter.
Just completely and fully accept that you're letting go of the weight of all the stress and fear and discomfort you have about what happened yesterday or what could happen tomorrow.
And feel how light it is to let it go just for this very moment.
Hopefully at this point you're feeling a bit more comfortable where you're seated,
Getting comfortable watching your breath,
Feeling light,
Letting go of all the stress you have,
Letting go of all the distraction of the human mind.
And now see if you can visualize the feeling of love.
Maybe certain graphics will come to mind,
Maybe certain memories,
Maybe certain sensations in your ears or in your nose or in your mouth.
But see if you can capture what it feels like.
See if you can capture what love is at its essence.
And just sit in the space of however you're feeling right now.
Just sit in the space of love.
And with every inhale,
Go deeper into your feeling of love.
And with every exhale,
Let go.
Now as you sit in the space of love,
See if you can go a bit deeper.
As your heart beats,
Feel your heart beat.
And imagine that the source of blood for your whole body pumping every second is also pumping love throughout your body.
So imagine on the rhythm of your heart,
Love is moving through your arteries,
Your veins,
Your capillaries,
From your biggest organs in your chest and abdominal region all the way out to your extremities and your brain.
And the rawest,
Purest,
Most powerful and potent form of love is circulating through your body.
And simply feel the love circulate through your body.
If something you're stressed about or fear for tomorrow comes up,
Just let it come up,
Let it distract you,
And just very patiently come back to your body.
Come back to feeling love inside your veins,
Inside your organs,
Inside your limbs,
Inside your brain.
As you inhale,
Your heart pumps love to the rest of your body.
As you exhale,
You let go of everything else.
If you feel any tension in your neck,
In your back,
In your stomach,
In your chest,
Or somewhere else in your body,
See if you can just let it be there.
See if you can direct the love pumping through your body to the tension itself.
As we inhale,
We feel blood pumped through our body.
As we exhale,
We simply let go.
We let go of everything else.
We let go of everything wrong.
We let go of all the ways we messed up.
We let go of all of our fears and how we will mess up.
We let go of how everyone else messed up,
And we simply feel the rawest,
Purest love circulating through the inside of our body.
As we inhale,
We breathe love from the outside into our circulatory system through our organs,
Limbs,
And head.
As we exhale,
We let go.
Now see if you can continue that process of inhaling the love and exhaling and letting go.
And while that breathing mechanism is moving through your body,
Circulating love inside of you,
See if you could take your consciousness while you're sitting peacefully and see yourself sitting exactly as you are.
See your hands,
See your toes,
See how your knees are bent,
See how your spine is bent,
See how your eyes are closed.
Watch the heart from the inside of your own chest beating,
And watch how it pumps blood and it pumps love alongside the blood through the whole of your body.
Simply watch as nothing more than an observing presence.
Now imagine as you're looking at yourself and you're feeling the circle of blood and love circle through your body.
You take it one step further.
You surround yourself,
Yourself meditating through the observing presence.
You surround yourself with an additional bubble full of love.
So as you watch your own heart pumping and you watch your own stomach come in and out,
You see that love is not only circulating inside of you,
It's also filling up the air you're breathing in.
So as you inhale,
Breathe in the love from the outside air.
And as you exhale,
Breathe out the love from the inside body.
As you inhale,
Breathe in the love from the outside air.
And as you exhale,
Breathe out the love from the inside.
And if at any point you leave to check on that heavy backpack next to you,
Just let yourself peek inside.
Let yourself feel the stress that pops up.
Let yourself experience the thoughts jumping up at you.
And then just kindly and patiently put the bag back down right next to you and experience feeling light again.
As you continue to breathe in the love from the outside and breathe out the love from the inside,
See if you can let the difference between you and the air just merge into one.
See if you can feel your hand as part of the outside air.
You can feel your feet as part of the outside air.
And feel the outside air as part of the lungs that are inside of you.
So to wrap up this meditation,
Let's take 10 deep breaths on my count.
Slowly come back into your body.
Come back to your breath and come back to right now.
10.
Inhale the love from the outside.
Exhale the love from the inside.
9.
Inhale the love from the outside.
Exhale the love from the inside.
8.
Inhale the love from the outside.
Exhale the love from the inside.
7.
Inhale the love from the outside.
Exhale the love from the inside.
6.
Inhale the love from the outside.
Exhale the love from the inside.
5.
Inhale the love from the outside.
Exhale the love from the inside.
4.
Inhale the love from the outside.
Exhale the love from the inside.
Come back into your body.
Come back into your mind.
Come back into right now.
3.
Inhale the love from the outside.
Exhale the love from the inside.
2.
Inhale the love from the outside.
Exhale the love from the inside.
1.
Inhale the love from the outside.
Exhale the love from the inside.
Open your eyes.
