Begin by finding a comfortable posture that also allows your spine to be erect.
And we'll begin by bringing awareness to all the places where the body is in contact with what is supporting it right now.
And feeling the different sensations of that contact.
And briefly acknowledging that regardless of the form it takes in this moment,
That it is the earth supporting your body.
And looking now to see if there is any resistance in the body to the contact with the earth.
Anywhere there's any feeling of pulling up,
Lifting away from the ground.
And anywhere that there is,
Making a conscious choice now to soften,
To let go,
Into simply and comfortably sitting on the earth.
Also noticing the sensations of the contact between the body and itself.
And the subtle distinction of sensation where the surface of the skin is exposed to the air as opposed to covered by clothing.
And as you settle into this sensation based awareness of the body sitting on the earth in this present moment,
Bring awareness now to the movement in the body as it breathes.
Giving primary attention to the inhalation.
And as you breathe out,
Softening and letting go.
And in that softening and letting go,
Giving attention to your face,
In particular the eyes,
Also the jaw,
Lips,
Tongue.
Scanning down the back of your neck,
Across your shoulders.
Giving attention to the diaphragm,
And to the perineum,
The base of the pelvic floor.
And also looking for any signs of tightening,
Tension or constriction around either inhalation or exhalation.
And then anywhere that you do notice these patterns and habits of holding in the body.
Making a conscious choice to engage in an ongoing process of softening and letting go in all of those places.
Now affirm and hold in yourself an intention for healing and while continuing to remain present to the softening of each exhalation,
Begin to create a focus on the feeling of love.
Invoking the feeling of love and attuning to how that arises and resonates within you.
To do this find something or someone who invokes in you the feeling of love,
Or you can simply use the feeling of smiling as a place to begin.
Whatever you choose as your key to give you access to the feeling of love,
Focus into the feeling and not the key,
Not the person,
The object or the situation that invokes it.
Notice everything you can about the feeling,
Letting it grow stronger,
Clearer and brighter.
And as you do that begin to imagine that this good feeling inside you is your own life force essence and the life force essence of all things,
Of life itself.
Imagine that this life force essence that we are calling love is in the air around you and with every breath you take you are breathing in love.
And as you breathe slowly and gently,
Soft and relaxed,
The air you are breathing is pure love,
Unconditional love.
You are literally surrounded by love,
All the love you have ever wanted,
All the love you will ever need from a limitless source.
As you inhale breathe the love into your heart,
And as you exhale just let go with an intention to release any resistance to the love from any place that holds it,
Feeling the body soften and open,
Allowing love to radiate from your heart through every fibre and cell of your body.
There is no rush in this,
There is no hurry,
There is no limit to how much love you can receive simply by breathing it in.
Continue to breathe love into your heart and allowing it to radiate outward into every cell,
Every atom,
Every dimension of your being.
As you continue to breathe in love,
The love becomes clearer,
Brighter,
More powerful and vivid.
Allow yourself to be drawn into the experience of being love.
The power,
Strength and clarity of the love within you increases with every breath.
You might imagine that you are marinating your entire being in love,
Taking it deeper and deeper into your heart,
Deeper into every cell of your body.
Also notice anywhere in you where there is holding or resistance in any form,
And focus the flow of love toward it,
Gently embracing and holding it in this pure energy of love.
With every inhalation,
Continue to breathe love into your heart.
As you exhale,
Feel love radiate into every cell of your body,
Every dimension of your consciousness,
Healing,
Transforming and unifying.
With every inhalation,
Continue to breathe love into your heart,
And as you exhale,
Feel love radiate into every cell in your body,
Every dimension of consciousness,
Healing,
Transforming and unifying.
With every inhalation,
Continue to breathe love into your heart,
Every dimension of Thank you.
And once again now bring your awareness back to the movement in the body as it breathes.
And to the sensations of the contact between the body and itself.
And between the body and what is supporting it.
And being conscious of everything that you can hear,
Anything that you smell or taste.
And now bring the palms of your hands together and rub them briskly to create heat.
Cover your eyes with the palms of your hands and open your eyes into that warmth.
Now slowly move your hands away in front of your face and focus on them as soon as you can.
And then consciously and deliberately take in the room.
And if you feel the need to stretch then do so before you stand up.
