This is a meditation for heartfelt awareness.
Close your eyes and relax your body,
But make sure your spine is relatively straight.
On your next out breath,
Gently relax your shoulders.
Take a couple of deep breaths in and out and feel your diaphragm moving.
The diaphragm is the big breathing muscle just underneath your breastbone.
Feel it moving and feel your chest moving.
With every breath in and every breath out and allow everything to deeply relax into the breath.
Now keep breathing deeply in and out through your nose and focus on the space just underneath your nostrils.
Feel the cold air coming in and the warm air coming out of your chest.
Now on your next in breath say I am breathing in and on your next out breath say I am breathing out.
If you find it hard to focus on the top of your lip,
You can focus on your third eye if you prefer or on your breath.
If your mind takes you away into a story or a thought,
Just gently catch yourself and bring yourself back.
This is not about doing it perfectly and never get distracted.
The mind will always distract you or try to anyway.
It's about just watching it and bringing it back.
So take a deep breath in through your nose and say to yourself I am breathing in.
And breathe out deeply and say to yourself I am breathing out.
And gently let go of that awareness of your breath and notice how still you have become.
Now place your awareness in your heart.
It may help to put your hands on top of your chest.
Maybe you can feel your heart beating.
If not,
Don't worry about it.
Now imagine or see streams of golden light entering your heart from the universe and from people who love you.
Lots of streams of golden light entering your heart.
You may not be able to visualise or imagine it.
In that case just feel it.
Or intend to receive the golden light from the universe.
And now imagine,
See or feel or intend streams of golden light coming out of your heart towards other people.
You may even want to bring someone to mind with whom you might like to have a more loving connection and see the golden light enter their heart.
Say to yourself I love myself.
I love you.
I choose love always.
I love myself.
I love you.
I choose love always.
I love myself.
I love you.
I choose love always.
And notice how that feels.
You can choose to sit in this energy for a while and explore it some more or you can gently and slowly come back to your body.
Wriggle your hands and your feet and open your eyes when you are ready.
