So just begin by making yourself comfortable,
Either sitting or lying down.
Close your eyes and begin to turn your attention inwards.
And when you're ready,
Take a nice full breath in.
And then just let the breath go with a sigh.
And allow your breath to find its own smooth,
Natural,
Easy rhythm.
Lightly placing your attention on the movement the breath produces in your body as you breathe in and out.
And giving your body permission to really settle in so that if you notice a place where you're holding stress or tension,
Just inviting it to soften on an exhalation and let go.
And if your mind feels busy,
Just noticing,
Noticing the thoughts moving through without needing to be tangled up in them.
And softly,
Gently turning your attention back to the movement of your breath.
It's natural for thoughts to arise.
It's the mind's job to think.
So each time you notice a new one,
Just softly saying,
Noticing,
Noticing,
And then returning your focus softly to the breath.
Just checking in in the area of your neck and shoulders,
Seeing if there's a sense of tightness or holding there.
And if there is,
Just gently encouraging your body to soften and melt.
And now checking with your jaw if you notice any tightness here.
Just inviting a feeling of softness,
Of letting go.
Feeling your tongue relaxed and heavy in the bottom of your mouth.
Now noticing your forehead and seeing if it's possible to feel a sense of spaciousness between your eyebrows,
Softening,
Relaxing,
Letting go.
And now bringing your focus to the center of your chest,
To the heart center,
And imagining on the next in-breath that you can breathe in directly into this area.
So breathing in through the center of your chest and breathing out through the center of your chest.
And in your own time,
Slowing the movement of your breath down just slightly so that you breathe in for six counts and out for six counts.
And just noticing as you repeat the six counts in and six counts out,
How your whole being just downshifts into a more relaxed state.
No need to effort so easy,
Letting the breath move in and out.
Feeling so peaceful,
So relaxed,
Allowing your heart to come into a beautiful state of deep coherence that simply feels like coming home.
And now bring to mind a person or a pet or a place that you love.
And imagine a beam of light from your heart going out to that person or pet or place,
Setting the frequency of love in a way that feels so good.
And as you send out this beam of love,
You notice that your whole body fills up to overflowing with that same quality.
And you are tapping into a limitless supply of love from the source of all life.
The waves of love moving through you are so vast that you now choose to pour them out not just to a single being or place,
But far beyond,
Extending this wave of love further and further and further until it wraps around the whole planet and even further until it fills the whole cosmos.
And as you continue to breathe fully and freely,
Your heart continues to fill with love that cycles through your whole body and out into the furthest reaches of the universe,
Basking in this expansive,
Radiant feeling.
And now allowing that vast expanse of love to return back home into your own heart,
Becoming a single point of focus in the center of your chest.
And now directing this heart energy any way you choose,
So you might use it in your physical body to bring health and healing.
Or you might direct it to something that has felt stressful or like a problem,
Allowing any old beliefs or programs that have caused suffering to dissolve.
And in their place to create a feeling of spaciousness and infinite possibility,
Flexibility and freedom.
A sense that at the deepest level,
All is truly well.
And when you are ready to move out of meditation and back into normal consciousness,
Just taking three deep breaths,
Anchoring the frequency of coherence into your body,
And preparing you to move forward with greater ease,
Peace,
Freedom,
And alignment with your own truth.
USJames you you
