Welcome,
And thank you for choosing this meditation.
My name is Tamara,
And I'll be guiding you to connect more deeply with yourself.
I invite you to take a deep cleansing breath and then close your eyes or let your focus drop and soften.
Find a comfortable seat,
Sitting as straight as comfortably possible with your feet on the ground.
Feel the solid floor under your feet.
Notice how it supports you,
Grounds you.
Breathing deeply now from your belly,
Let your breath expand you,
Feeling it fill your belly,
Back and up into your lungs,
Expanding your heart.
Feel the breath moving up into your neck,
Cleansing and clearing any stuck energy,
And blow it out with an audible sigh.
Let it all go.
Any tension or expectations that you've been holding on to.
Breathe in deeply,
Filling up your entire torso,
And release it with a sigh.
Now let your breath return to an easy softness,
Just slightly deeper and slower than your usual breath.
Focus the energy of your breath on your heart center,
Though you continue to breathe from your belly.
Feel the energy of the breath moving in and out of your heart with each cycle of breath.
Imagine your heart like a filter.
Each inhale takes what no longer serves you in and cleans it up.
Each exhale releasing old energy,
Old worries,
And anything you no longer need,
Letting it go.
Now that your energy is cleaner,
Purer,
And lighter,
Visualize a light in the center of your heart,
A glowing ember of love.
Visualize the glow of it getting brighter with each inhale and expanding with each exhale.
Inhaling,
Seeing it brighten,
And exhaling,
Seeing it grow and expand until it fills your chest,
Your body,
And all around you.
Inhaling so that the orb of light around you is so bright that it is pure light,
Pure love.
Feel its loving warmth.
Notice how safe you feel enveloped in this light,
This love.
And notice with every breath how it continues to expand,
Filling the entire room you're in,
Your neighborhood,
Your city,
And your state or region.
With every breath,
You feel wrapped up in this loving presence and see it expanding all around you,
Beyond the country,
Beyond the seas,
Even beyond the planet.
All that is is embraced by this light,
The light whose source is your heart,
This light that is pure love,
This light that is all that is.
Source light.
Source love.
It is within you,
Beyond you,
And embracing you,
Always and ever present as the light in your own heart.
Breathing softly,
Take a minute to notice how it feels to be connected to everything and everyone,
Embraced by this loving light.
Feel the oneness.
See the oneness,
The connectedness.
Be the oneness.
Be the oneness,
The connectedness.
Feel that you are one with all that is.
You are one with all that is.
When you're ready,
Come back into this physical space,
Into the room you're in,
By gently wiggling your fingers and toes,
Feeling the seat beneath you or the ground at your feet,
Coming in once more to all of your senses,
The sounds around you,
What you feel on your skin.
Once more aware of your breath,
And maybe wiggle your fingers and your toes before softly,
Gently,
Blinking your eyes open.
Take one last deep breath to bring you back,
Knowing that that feeling of deep love and connection to all that is,
Is never-ending.
It is always and ever present within you.
Thank you for your practice.
I am grateful.
