So,
Let's begin by settling into a posture that's been working for you.
With your spine straight,
Your heart area open,
And most important,
Relaxed and at ease.
And begin with two or three full,
Complete breaths.
Just really draw that nourishing air fully into your lungs,
Holding it for just a beat at the top of the inhalation,
And then long,
Slow,
Relaxed exhalations.
Just emptying the old,
Stale air out of your lungs.
Just do that two or three times,
Letting all of the tension drain out of your body.
And then letting your breath just relax into its own natural rhythm,
Not trying to control it at all.
Just feeling the breath wherever you notice it most vividly.
You might notice the air cooler as it enters your nostrils and warmer as you exhale.
Feeling how your belly gently rises and falls with each breath like a sleeping baby.
Just relaxed and at ease.
And gently scanning through your body,
Starting at the top of your head,
Down through your face.
Realizing how your upper eyelids gently rest on the lower lids,
Your lips gently touching.
Sensing these things with great tenderness for yourself.
Your awareness down through your neck,
Your shoulders,
Releasing any areas of tension.
Just breathing space into any areas of contraction.
Just letting go.
Simply scanning your awareness down through your torso,
Your arms,
Your hands.
Seeing the energy in your hands,
The life force that animates you.
Realizing your awareness down through your pelvis,
Your hips and thighs,
Your knees,
Your calves.
The feet that have carried you through this day,
Releasing any tension.
Realizing gratitude for this body that has carried you.
And then bringing your awareness to your heart center.
Your heart that has responded to people in situations all day long.
Your beautiful feeling heart.
Bringing a sense of gratitude,
Offering nourishment to that beautiful heart.
Then moving your awareness from the front of your heart where your feelings go out into the world,
Down into the quiet space deep at the back of your heart.
That place that is never disturbed.
Your sacred heart.
And calling to mind to know somebody who you love dearly,
Someone who is very close to your heart.
You might remember a particular moment of great affection for this person.
Bringing that memory to mind for a moment,
Seeing it,
Hearing it,
Smelling and tasting it.
And feeling that love for this person stir in your heart,
The depths of your affection.
This person is so fortunate to receive your love and affection.
And gently letting go of the memory and just staying with that feeling.
The sensation of your own love,
The love in your heart.
Noticing what that love feels like.
And as you've offered that love to others,
Offering that love to your own beautiful heart.
And call to mind a moment in the last hours or days when your dear heart could really have used that feeling of love and worthiness and affection and total completeness in another's eyes.
Think back on yourself in that moment.
See if you can find a very specific moment when you could really have used that influx of love,
Of clarity.
And reaching back in time to surround yourself with that love.
And develop yourself with that love.
Telling yourself that you will get through what you know is true because you're here now.
Reassure yourself at that moment in the past.
Loving everything about yourself in that moment,
Even the lostness,
Even the muck dragging you down.
Loving all of it.
Embracing all of it.
Forgiving all of it.
Seeing through the veil of illusion to the perfection,
The beauty of your heart always.
And tell yourself you will be all right.
You are whole.
You are complete.
You are in that quiet place in the back of your heart already full.
Already at peace.
And now still cultivating that love in your heart that you've tasted,
That you know you have extended to others so generously.
Taking that love to yourself in a future moment.
Whether later tonight or tomorrow or in the days to come.
And reaching ahead through time to surround yourself with that love when you most need it.
To remind yourself of who you are.
The fullness of your heart.
The beauty there.
And like pouring light into a picture,
Just reach forward in time and pour that love into yourself.
Fill yourself up.
And give gratitude for that beautiful heart that your body carries so well.
And now coming back to yourself here,
Sitting in meditation,
Offering yourself this nourishment.
Feel into that part of yourself that is already free.
That has always been free.
Feel it as if you are riding with the wind in your hair.
Everything lifted from you.
At home with yourself.
And as the meditation draws to a close,
Bowing in the hours and days to come,
No matter how things unfold,
To always remember that love,
To nurture that love,
To come home to that love,
To your beautiful heart.
And finally drawing a protective circle around yourself.
A kind of force field of your own energy.
Keeping yourself safe.
And knowing that you can redraw that circle whenever you need to.
May you be safe and protected and free from inner and outer harm of all kinds.
May you be happy and contented.
May you be healthy and whole to whatever degree possible.
May you experience ease of well-being.
May all beings be happy.
May all beings be at peace.
May all beings be free.
