Thank you for being here with me today for this important practice of self compassion.
Please take a moment to get into a comfortable seated position,
Be sitting cross-legged on the floor or a pillow or in a chair.
There's no right answer.
It's just whatever feels best for your own body.
Close your eyes or soften your gaze and let's just take a moment here to tune into our senses.
Listen the sounds in your environment.
Perhaps someone's moving around in the next room.
You can hear traffic down on the street.
My voice through the recording.
Put your mind fully into your ears and challenge yourself.
Notice how many distinct sounds in here,
What sounds are close and which are further away.
How can you tell?
Can you feel the difference in the way these sounds hit your ears?
Take another moment here in silence.
Settle in.
Focus your attention into the sound web.
When you are ready,
I invite you to take your hands and gently place them over your heart.
Begin breathing into and through your hands.
Imagine the air passing through your palms and into your chest on the inhale and back out of the chest through your palms into the world on your exhale.
You can feel this as a sensation or visualize beautiful stream of light passing into and out of your chest.
Time of your breath.
I'd like to invite you gradually begin to extend.
Inhale and exhale.
This doesn't need to be uncomfortable in any way.
Approximately 4 to 6 seconds.
Inhale followed by a 4 to 6 seconds.
Whatever is comfortable in your body.
Breathing gently in and out through the nose and visualizing beautiful pure cleansing light.
Breathing in through the palms into the chest.
Feeling your entire body beautiful and loving energy.
Breathing love out the chest through the palms back.
Imagine this energy here universal love breathing into your chest,
The heart center,
The circulatory system dispersing this love throughout your entire body.
Bathing every cell in loving light.
Take this energy and amplify it by 10.
Adding your own natural loving energy to this universal love filling up your cells.
Using your consciousness to raise the vibration of this energy and fold or breathing it back out out of the chest through the palms and into the world.
Do it at your own pace here.
No rush.
Feel this beautiful energy warming,
Expanding the chest,
Filling,
Expanding the entire body warm and light and love.
As important as it is to shine our love out into the world,
It's just as important to give this loving energy or even less than loving to yourself.
I invite you now to visualize this experience in your mind's eye.
Make it as real as possible.
Where were you?
What was the circumstances around this experience?
What did you say to yourself and validate yourself?
We were all beautiful perfect children universe made from star energy.
It's not possible to do anything wrong.
Every life has its own unique journey and purpose.
So if something didn't happen the way we had hoped,
It just means it wasn't right for us at this time where we currently are.
Blaming ourselves,
Lonely blocks,
Goodness and love are making its way into our experience.
As you continue,
Breathe slowly and deeply through the nose.
Feel universal love and acceptance.
Imagine yourself taking you into your arms.
Take this version of you into your arms now and shine this amplified universal heart love out of your heart through your palms to yourself.
No part of you is wrong.
No part of you is bad.
You are all here on a learning journey.
Any experience,
Positive or negative,
Is simply a lesson.
We were put here to master.
It is through our innocence we blame ourselves.
Shine your universal light and love the places where you innocently misperceived yourself and inadvertently made yourself wrong.
Knowing you're perfect,
Whole and complete,
Exactly as you are.
There's no one else you need to be and nothing you need to change.
Everything you were meant to be already inside you.
Just as a plant grows a little seed,
Our ideal selves grow and within we shine our light and love upon ourselves.
Intuition arises when our brains and hearts are in coherence,
Just stimulated by this 5 by 5 heart-centered breath.
Anytime you feel self-doubt,
Anger,
Sadness,
Fear,
I invite you to come back to yourself here and ask your heart.
Your heart will always know.
That's what you need to hear.
When you're ready,
I invite you to begin.
Wiggle your fingers or toes.
Move your head from side to side.
Take a full body stretch.
Gently open your eyes.
Move your eyes around the room.
Just notice changes in your body.
How do you feel when you started heart-centered meditation?
Thank you for joining me here today.
Practice shining your beautiful light of heaven to the world.
Namaste.
