Hello friend and welcome.
Thank you for joining in this beautiful and I think very important practice for us,
Especially at this moment.
So get comfortable.
I find that I'm getting bored with saying the same thing every time as I start meditation,
But I want you to try and hear it in a new way.
Really let these words sink in.
Acknowledge that this is a moment for you to get comfortable,
A moment for you to connect with your breath.
So breathe in deeply and as you exhale,
Go loud,
Shake the body.
Just let go of all the cobwebs and stagnation in the body.
That's it.
Good.
Now you don't have to close your eyes if you don't want to just try to let your eyes be soft or close them.
No one will know.
And I'd like you to think back on a moment when you felt loved and super connected.
Maybe with friends or family or a furry friend.
Maybe with a glass of wine in your hand or sand between your toes.
A moment that when you think of it,
It tickles the corners of your mouth and you can't help but smile.
Just see yourself in this moment and let that feeling,
That emotion,
That presence rise and bubble up in your body.
Now I want to invite you to kind of let the specifics of this moment fall away and just focus on the feeling,
Just the energy.
And you don't even have to name it.
Just see that energy or force field or emotion collecting a ball or orb of light.
And now invite this ball of light to come and sit in your heart.
Maybe you can even visualize it slowly entering through your chest.
Yes,
And fill up your chest,
Fill up your lungs,
Fill up your rib cage,
Fill up your heart.
Just feel how this feeling feels.
And as you breathe,
You can allow this ball of light,
This orb of well-being and goodness to expand a little bit to your shoulders,
Down your arms,
Down your hips and legs and just kind of wrap your body in this glowing,
Sparkling,
Happy ball of light.
Almost like some kind of force field that just protects your body.
That's it.
Try to keep your attention on the feeling and let it grow a little bit bigger,
Perhaps filling the room that you are in.
And let it grow a little bit bigger still,
Filling the building that you are in,
Holding space for every other creature that it interacts with and let this ball of well-being grow even bigger so that it fills up the street that you're in,
The suburb that you're in,
Maybe the entire town that you are in.
That's it.
Allowing your heart to grow big enough for everyone to fit into it.
As this bubble of goodness expands bigger,
Bigger filling your entire country,
Bigger filling your entire continent and bigger,
Bigger until it wraps around the entire planet.
Almost like an ozone layer of wellness and harmony or a big fat hug.
Notice how you cannot care for the planet without caring for everyone and everything in it.
As you hold space for your problems and your shadow sides,
You also hold space for everyone else.
This is a moment to let go of war,
Let go of stress,
Let go of conflict,
Let go of judgment and differences and just have this moment of caring for the fact that we're all in this together.
Notice how you feel a sense of eagerness to share,
A sense of eagerness to connect,
A sense of appreciation for yourself and an ability to forgive and to connect and to have joy and feel a little bit lighter in your heart.
There is a story that,
And I might be getting this wrong,
But they believed in Egyptian times that when the pharaohs died,
In the afterlife their actual heart would be weighed on a scale and if their heart was light enough they'll be allowed to go into the afterlife.
And I think that's such a beautiful,
Beautiful metaphor.
I don't know if it's really what happens,
But it does remind us of the value of a light heart.
And you might also have noticed that it's kind of ironic how your heart gets lighter the more you allow in.
The more people,
The more places you allow in your heart.
Brene Brown says that it's hard to hate anyone close up,
So I invite you to get close up with people today.
Notice when you get triggered,
Notice when you're angry,
Notice when you want to judge or have a quick opinion and lean in,
Get closer,
Ask just one more question.
That's it.
Now you can keep this energy in your body or you can perhaps let it go.
Do what feels right for you as you bring your attention back into the room that you are in,
Back into the body that you are in.
That's it.
Breathe a little bit again,
Maybe blink your eyes,
Give a smile,
Stretch the body.
And I wish and hope for you to have a beautiful,
Beautiful day.
Thank you so much for sharing your precious time with me and I'll see you again soon.
Namaste.
