This is the first of three progressive meditations that build on each other,
But each can be done separately.
It's inspired by practices taught in a book called Cultivating Your Light Body by Dr.
Patrick McManaway.
And if you like this meditation,
You will like the book too.
So begin by becoming comfortable in your body.
You can be sitting or standing with your spine upright and letting your heart area be open.
You can think of yourself as having an inner athlete and allowing that athlete to bring your whole physical body into a confident resting position,
Regal,
Balanced,
Aligned,
Upright,
Both alert and at ease.
And just making any adjustments you need to be comfortable right now.
And gently allowing your mind to become the observer of the rhythm and the cycle of your breathing without trying to control it.
Watch and feel your breath as it naturally passes in and out of your body,
In and out of your body,
Noticing if your breathing is deep and full into the pelvis or short and shallow in the chest,
Or whether you have a full gliding wave of breath moving throughout the length of your body,
Simply watch your body breathe by itself and allowing your body to make its own natural adjustments to the rhythm and flow of your breath until you feel a deep sense of peace and ease arising and gradually spreading through you,
Allowing all of your body to relax into a sense of wholeness,
Connectedness,
And gratitude.
And resting in this state of alert relaxation,
Simply bringing a smile to your face,
Begin to smile at yourself and notice the warmth of the smile on your face.
Even if you don't feel very smiley right now,
Just try it on.
Notice the warmth of the smile on your face.
Allowing the smile to deepen,
Carrying a simple sense of affection for yourself.
Allow the smile to spread all over your body.
Feel the soles of your feet smile.
Feel the palms of your hands smile.
Let the top of your head smile.
You don't need to be feeling anything in particular,
Just play with the smile,
Try it on,
Dance with it,
Imagine your whole body smiling.
When all of you is smiling,
Direct the warmth and the love of the smile towards the center of your chest.
Send the loving warmth of your smile all the way to the center of your heart.
Become aware of the feeling and sensation of the heart's presence.
A steady beating,
Inviting a simple sensory awareness of the heart itself.
Continue to smile at your heart until you can feel the love warming,
Brightening and filling the heart.
Consciously radiate the warmth into the center of your chest,
Into the heart itself.
Bringing love to your heart from the soles of your feet,
From the tips of your fingers,
From the top of your head,
And allow the heart to receive it.
Thoughts may arise,
That's fine,
Just let them come and let them go,
Like clouds across the great expanse of your mind.
And gently bring your focus back to your heart.
Feeling the steady stream of love arriving into your heart and feeling the heart opening to this glowing warmth,
Receiving the love,
Being nurtured by love.
And then allow yourself to experience yourself as the heart receiving this love.
You are the heart,
The recipient of love streaming in from all directions.
Allow yourself to rest in the sensation of being the heart,
Of being the heart receiving,
Deepening your sense of your own beingness in the heart,
Of being in your heart,
Of being your heart,
Your heart as the center of your awareness,
The point from which your soul expresses itself into the body and out into the world.
Allow yourself to be the center of your heart's radiance.
Feel your spirit radiating in every direction from the heart.
Heart glow radiating into every part of your body.
Heart glow expanding to fill your chest,
Your belly,
Your pelvis,
Your shoulders and arms,
Your hands and your fingers,
Your legs and your feet,
Your toes.
Heart glow expanding to fill the neck and head.
Feel your whole body alive and filled with the radiance and the glow of the heart.
Allow the mind to be a simple and compassionate witness of the heart.
Allow the mind to witness what is arising from the heart.
Allow the sensations of the body to be witness to the vibrations arising from the heart.
To witness the consciousness arising from the heart.
Your consciousness arising from your heart.
Allow the body and mind,
Sensation and thought to witness you,
The heart,
From the center of your being in the center of your chest.
Feel the whole of your physical body and the whole of your invisible personal space,
Your light body,
With the vibrations of your soul's natural grace.
And now gradually allowing your awareness of the heart radiance to expand out beyond your skin.
Beyond your physical body,
Becoming aware of the heart's radiance,
Filling the space all around you.
The heart,
The most powerful source of electromagnetic vibration in the body.
Allow yourself to feel the space around you that these vibrations define and fill.
Your own personal space in the world defined,
Created,
And filled with the electromagnetism,
The vibrations,
The radiance,
And the song of yourself sung out in the continual rhythm and balance and flow of yourself from the center of your heart.
Allow your awareness of the light-filled space around you to become steady and integrated into your sense of yourself.
Allow it to become bright and clear.
Allow it to become a peaceful resting edge where it meets the world around you.
Allow yourself to feel the stable peace and ease held by this bright glow around you.
Once you feel fully centered in and defined from your heart,
Allow the mind to again return to a simple and compassionate witness of your breathing.
Notice the full wave of breath as it travels the length of your spine.
Allow this to become an integrated natural state to find yourself into,
To peacefully be in as you move into the world.
And as you move into the rest of your day or the rest of your night,
Touching back to this heart connection,
Kindling it,
Becoming aware of yourself in the center of your heart,
The radiance of your heart,
All around you,
Your heart,
The center of your being,
The center of your consciousness,
The place from which your love emanates.
The place where love finds you.
