In our daily lives,
We often give so much of ourselves to work,
To families,
Or to responsibilities.
We keep moving,
Constantly doing,
And constantly giving.
Over time,
We might forget about ourselves.
We may even develop a quiet,
Critical voice inside our head,
Judging how we should be or what we haven't done enough.
Today,
We take a pause from all of that.
This practice is about turning inward,
Learning to offer the same love,
Care,
And understanding to ourselves that we so easily give to others.
We'll begin by reconnecting with our own hearts,
Then gently expanding that love to the people around us,
And finally to the world we live in.
So when you are ready,
Find a comfortable place,
And let's begin.
Close your eyes,
Bring your attention back from the outside world into your body,
Into this moment.
Take a deep breath in through your nose,
And a long exhale through your mouth,
Sighing out,
Letting go of any tension,
Any emotion you carry.
Feel your body resting against the floor or the chair.
Feel yourself being supported,
Safe,
Here and now.
Feel the air moving in and out,
Cooling air as you inhale,
And warm air as you exhale.
Just notice how you are breathing.
There's nothing else to do.
With every breath,
Your mind and brain begins to soften,
To relax,
To be at its natural state.
With every out breath,
Feeling that all the worries,
Anxiety flowing out of your body,
Flowing out with your breath.
Take a moment here to just breathe.
Now slowly bring your awareness to your heart.
Notice how your heart is beating.
Just observe its rhythm.
Observe with gratitude the heart that has carried so much for you,
All the emotions,
The memories,
Hopes,
And dreams.
You can say to your heart,
I thank you.
I thank you for keeping me alive,
My heart.
Now slowly notice the space as we close our eyes,
The space in between your eyes or in front of you.
It can be an infinite dark space where there might be some light within this dark space.
Just visualizing a gentle light appearing.
And from this light,
Your inner child slowly steps towards you.
You can also be a younger version of yourself.
Might be a version of you at five,
Ten,
Or any age that arises naturally.
Take a moment to just see this younger you clearly.
Look into their eyes.
Take your time to be with them.
Feeling the connection between your gaze and theirs.
They may be smiling.
Maybe their eyes are full of innocence.
Or maybe their eyes are shy,
Always a sense of uncertainty or hesitance.
But look directly into their eyes.
You can also whisper to them in your heart,
I see you.
I love you.
You will be well taken care of by me.
You are enough.
You may slowly open your arms and embrace this younger you.
Hug them and love them unconditionally.
Melt into your arms.
Into your heart.
Feel the younger you,
Your inner child.
To merge with you into the one united.
And as you two merge together,
There's a soft golden light begins to glow from within this embrace.
Warm,
Gentle,
Radiant.
Just as you inhale,
Inhaling,
Imagine that golden light expanding from your chest towards your arms,
Towards your whole body,
Until it fills you completely.
Inhaling the golden light radiating from your heart.
And in your heart center.
You may see words,
I love you.
I embrace you as who you are.
You are whole already.
You are in love.
You are complete.
Keep inhaling to immerse yourself completely within this golden light.
And with every exhale,
This golden light expanding towards every corner of your body.
Into every cell of your body.
Into every cell of your being.
As you continue to inhale,
Expand this golden light.
And exhale.
The golden light slowly extends beyond your body.
Forming a soft,
Radiant field around you like a cocoon.
And imagine this golden light reaching to the people closest to you.
Can be your family,
Your friends,
Or those you hold dear.
The light expand to them,
Surrounds them gently.
Just like a silent blessing of warmth and peace to everyone you love.
Continue to inhale,
Exhale.
Sending the blessings towards the people you love.
I'll keep meditating here to be with this golden light.
And spread them to the ones you love.
In your heart,
You may repeat to yourself.
My heart is wide enough to love myself,
Others,
And all beings in this universe.
We'll meditate here for two minutes in silence.
Let the circle and energy of love expand to your neighbors,
The community you live in,
Strangers you've met,
Your city,
Your country,
And to this earth we all live in.
May all beings be safe.
May all beings be free.
And may all beings feel love.
Slowly bring your awareness back to your body.
Reconnect with your heartbeat.
Sending it love again.
Feeling your heart filled with the loving energy flowing around your heart.
Breathe slowly and deeply.
Feeling your whole body having this loving energy flowing around within.
May you place your hands over your heart.
Feel the warmth of your palm touching the warmth of your heart.
Whisper to yourself,
May I live with love.
May I share love.
May I be love.
Take a deep breath in here.
Expanding this love to the room you are in.
Or the space,
The environment you are in.
And as you exhale,
Synergize this energy.
Feeling this renewed loving energy moving through every cell of your being.
Bring a smile to your face.
Take a moment to feel the gratitude for yourself.
For taking this time.
For choosing to return inward.
To nourishing your own heart and soul.
When you are ready,
You can begin to move your fingers and toes gently.
Stretch whichever way,
Direction you want.
Carry this loving energy with you into your next moment,
Into your day and your life.
Just remember,
Whenever you need to reconnect,
Know that the space and love within you is always here.
May love,
Wisdom and peace always be with you.
Thank you so much for practicing with me.
Namaste.
