This is a Stillness at Heart guided meditation by Charlotte Brady.
Let's find a comfortable position,
Sitting somewhere with back support or lying down.
Gently close your eyes or if you prefer keep them open but with a relaxed gaze.
Take a deep breath and let go of everything that came before this moment.
Take another deep breath and let go of everything that will come after.
And simply be here,
Now,
Just being with yourself.
Feel your body's position and notice the sensation of your whole body.
Feel your breath going straight into your belly and notice how it expands on the inhale and gently contracts on the exhale.
Don't do anything to alter your breath,
Simply observe how your body is breathing for you.
The symbol,
Pleasure of breathing.
If any thoughts appear,
Let them come but without engaging in their content.
Thoughts are simply invitations that you can decline.
You don't have to have the thoughts you have.
They simply appear in your vast knowingness and disappear and dissolve into it again.
Keep breathing and experience the sensation of your body breathing.
Feel into it with all your attention.
And now move your focus to your heart area and feel your chest expand.
Feel your heart inside and see if you can bring some softness to the area around it.
See if you can feel how the heart opens,
Becoming soft and undefended.
There is nothing you need to protect or defend in this moment.
And now focus on the top of your head.
Feel or imagine how serenity and peace descend through your head down into your heart and then spread throughout your whole body with each heartbeat.
Feel how the top of your head is opening to receive peace and joy and how it falls down into your heart area and how your chest becomes bigger and softer and more open.
Imagine how with each heartbeat love and joy and peace are spreading throughout your body.
Feel how serenity keeps streaming into you from the top of your head.
And you even inhale that serenity.
With each inhale you become more and more serene and with each exhale you exhale love into the world.
The more love you exhale the more there is inside.
The more love you let out the more it grows inside.
You inhale peace and you exhale love as your whole body is filled up with love and joy and serenity.
And notice how this quiet joy spreads in your body perhaps awakened by the love streaming in.
Notice how your heart becomes very light and happy.
Feel your whole chest become light and happy.
And maybe you feel it in your abdomen as well.
Maybe everywhere.
Feel into that joy.
Tap into it.
The stream of joy inside and outside.
Nurture it.
Allow it to grow and expand in your body and beyond.
Inhale peace and exhale love.
Inhale love and exhale joy.
Inhale peace.
Exhale love.
Inhale love and exhale joy.
Stay in this boundless love and joy,
Your essence.
Notice how it permeates everything it comes in contact with.
Permeates your body,
Your senses,
Your thoughts and emotions.
It makes everything beautiful.
Be in that love.
Stay in that love.
Be in that joy.
Stay in that joy.
That love is you.
That joy is you.
Everything in you is made of love.
It is what you essentially are.
Feel that still yet powerful,
Loving,
Joyful energy circulating in your body.
Feel it as your own essence.
Feel it as your own expression.
In this moment you are everything you need.
You are loved and loving.
Your being is peace.
Your essence is love.
Your natural disposition is joy.
Breathe it and feel it.
Be it.
Breathe in the joy outside of you and breathe out the joy inside of you.
And feel or imagine how your joy and peace are pouring out of your whole body because it is what you are.
The peace you are feeling is the peace you are.
The joy you're feeling is the joy you are.
The love you're feeling is the love you are.
And now,
Slowly come back to your normal body content.
And feel the body's position,
The space around your body.
And then gently open your eyes and stay with the field of vision,
Completely open.
And notice and feel the joy and peace everywhere around you and inside you.
Stay in this feeling with open eyes and know that it is what you are.
You can come back to it anytime.
And keep nurturing your joy even if it seems to disappear.
It's always there.
It's always there for you to rediscover it over and over again as what you truly are.
And now you can meet the day as love,
As serenity,
As joy and allow it to be,
Allow it to expand.
And let go of everything you don't need and everything you are not.
Until next time,
Remain as you truly are.
