About.
Hello and welcome to this guided meditation on returning to love.
This is a meditation to work with difficult and challenging emotional mental states using a variation on loving kindness meditation.
So opening to love and allow whatever state is present in you right at that moment.
So I invite you to find your comfortable position for this meditation.
You can be sitting up or lying down.
Just make sure you're completely comfortable and relaxed.
While at the same time if you're sitting up make sure you have a straight back and try and be still for the whole duration of this meditation as the focus is internal.
So we're going to be focusing on and bringing our loving awareness and attention to a whole series of different inner states which you may have felt today or yesterday or this week or at different periods throughout your life.
This meditation will give you tools and techniques for working with challenging emotional states.
So let us begin by bringing to mind a painful thought about the past.
So this is a thought characterized by a feeling of regret.
If only I had have said,
Done or acted in a different way at that moment.
Bringing that thought to mind now.
Bringing it into your awareness.
Imagine this thought I'm feeling arising in you now and practice.
Opening space in your heart.
Allowing,
Accepting,
Being with that regret.
Feeling what it feels like.
Softening around your heart space and opening to love.
Loving and accepting that bittersweet feeling of regrets.
What happens to this sensation,
The physical sensation present in your body of regret when you bring your full loving awareness and full loving presence and full loving attention to that sensation.
You give your full allowance of it to be there and your full witnessing presence.
What happens to the regret?
What happens to that feeling physically in your body?
And then moving from regret to bringing up an anxious feeling that you might have felt during the day today or yesterday.
A feeling of anxiety about the future.
What will happen?
What will it be?
Am I making the right decision?
Am I walking my correct path?
Anxiety?
I don't know.
It's all uncertain.
It's all uncertain.
Bring up the feeling of anxiety.
What does it feel like?
What's its shape inside of you?
Is it sharp?
Is it dull?
Is it located in one area or is it everywhere?
Open to the feeling of anxiety about the future and allow it to be there.
Open to love.
Open to the feeling of anxiety.
Open to the feeling of anxiety.
What happens to this feeling of anxiety in your body with the presence of love,
Allowance and acceptance?
The full witnessing presence of love directed towards this sensation of anxiety.
With your focus very much on the place wherever the anxiety is felt within your body.
Just being curious as to what happens with your full loving awareness directed and opening to that anxiety.
Now bring to mind perhaps a difficult conversation you may have had with someone recently.
Feel the frustration in your body,
Perhaps anger even at this sensation of being in a conversation with someone that feels like it's not going anywhere.
Feels like just frustration.
Open to this feeling.
This feeling of frustration,
Anger,
Annoyance.
That feeling of being in a conversation that is going nowhere and you don't even know why you're in it.
Open space in your heart for love and acceptance in that moment.
Allow it.
Give that feeling your loving,
Expansive,
Accepting awareness.
What happens to that feeling of frustration at a difficult conversational interaction with somebody when you give it your full loving attention and awareness?
What happens to the sensation in your body of frustration and what would it be like if you were able to open to loving this frustration in that exact moment when you're in that difficult conversation with that person?
Now bring to mind any person in your life with whom you have an ongoing difficult relationship dynamic.
It may be a level of frustration,
It may be a level of anger,
There may be sadness,
There may be annoyance present at this ongoing difficult relating dynamic with somebody in your life.
This might be what we call your difficult feelings.
Feel that frustration and open to that pain that comes with an ongoing dynamic of frustrating and difficult relating where you may feel like there is no way out or no way forward.
What does it feel like to open and allow fully this feeling right now in your physical body?
I'm all the correctional officers who come in to help control your gut.
You you Open to loving that feeling Open your heart and micro movement towards love and acceptance of That pattern or dynamic which is present there What happens to the feeling?
When you give it space in your heart when you open Accept and allow it fully you you And now bring to mind anytime during today or yesterday or recent days Where you may have been comparing yourself to others bring to mind this feeling of comparison and the pain that arises whenever you see yourself as less than or as greater than anyone else pain and The separation and the anxiety that comes from this feeling allow yourself to feel that you you Open to loving that feeling of comparison giving that feeling of comparison space in your heart Allowing the full feeling to be there feeling of compassion That arises in the heart space When you feel this pain of comparing yourself to others What happens to that?
Sensation that feeling of comparison in your physical body when You give it space when you turn your heart and love towards it you you now bring to mind a feeling of sadness It may not be sadness for any particular reason just a feeling sensation in your body of sadness That you may have felt today yesterday or this week Bring this into your mind space now Allow that feeling space in your heart Feel the expansion of your heart around that feeling of sadness to something beautiful in sadness What does it feel like this sadness?
What is its shape?
What is its form?
Where is it located?
Where is it located?
As you open up space in your heart For this feeling the sensation of sadness Locating it wherever it may be Give your full loving awareness to the sadness and See What happens if it moves?
Shifts or changes within you you Now bring to mind the feeling of shame if you felt that today or yesterday or in the past at some point that feeling that There's something wrong with me That feeling that I'm not good enough.
I don't quite measure up What does that feel like for you in your body?
Where is it located?
When it's present that feeling of shame and If you don't experience shame then be grateful for not having this experience in your feeling repertoire But you can also imagine what this feeling of shame would feel like So that you can more easily be compassionate to others who have this feeling As you open your heart to that feeling of shame Give it full space Fully allow and fully accept it Within your physical body feel the sensations Of what shame feels like locate where it is and Give it the full power of your loving awareness and acceptance And Being curious about what happens to this sensation of shame this shrinking feeling When you give it your full loving attention When I return to love I heal my heart It's when I start to be me When I'm in love I'm in love It's when I start to be me When I return to love I heal my heart I am me,
I am me and I am free When you return to love you heal your heart It's when you start to be you When you return to love it's when you start to heal your heart to be you to be free to be free When we return to love there's no more pain As just you and me Just you and me Holding your hands at your heart center Just taking a deep breath into your heart center Holding your breath for 1,
2,
3,
4,
5 long slow exhale out the nose Take another deep breath in holding your breath for 1,
2,
3,
4,
5 long slow exhale out the nose and release the hands Thank you for listening to this guided meditation on returning to love Sending you many blessings wherever you are in the world right now
