Allow yourself to find a comfortable seat.
Allow the eyes to close.
And just take a moment to notice what it's like to sit and rest in stillness.
Allow your breath to be natural and complete.
Make sure you feel comfortable.
If at any point during this meditation you feel you need to shift,
Make an adjustment to your position.
You might choose to recross your legs the opposite way or find a new seat to settle into.
Allow yourself to arrive.
Just settling into the seat you've chosen.
Take a deep breath in through your nose.
Exhale,
Sigh it out.
And two more just like that,
Inhale,
Fill up.
Exhale it out.
Last one,
Inhale.
And release.
Notice the space around your heart.
Resting your awareness here for a few breaths.
Just open up to whatever is present.
Not trying to control the experience or shift it.
Allow.
Invite in whatever is drawing your attention.
Allow your heart to be soft.
Sensing and feeling.
Just feel and sense what is happening.
Your hips rest into their seat.
The belly softens.
It's not trying to be held in or controlled.
There is room for the belly to relax.
Find ease in the shoulders.
Allow your hands to melt.
Release all of the work and doing.
Let yourself relax and be undone.
Practice undoing.
The bottom jaw falls away from the top teeth.
Your tongue relaxes.
Relax your scalp and all of the muscles in your face.
Gaze to the third eye space located in between your eyebrows.
Once the internal gaze shifts there,
Let your eyes get heavy.
The eyes keep melting.
The inner gaze is soft even though it's focused at the third eye point right in between your eyebrows.
Try to keep the eyes here through the meditation and if you notice the eyes shift,
Gently bring yourself back to this internal gaze.
Feel any sensation inside the body.
Focusing on the internal environment.
Pulsing,
Tingling,
Warmth,
Whatever is present right now.
Maybe it's the sensation of feeling empty and hollow.
Feel yourself relaxing deeper and deeper.
Feeling safe and protected.
When I count down to one,
You feel yourself completely held by the earth,
Relaxed and heavy.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One.
Imagine where you are in space.
If there's walls around you,
If there's objects around you.
Notice how your body is taking up space and how you're safe here.
With each inhale,
Imagine drawing in love towards yourself.
You can visualize love as a color,
Symbol or word.
Each inhale,
You let love fill you up.
And each exhale,
You release it into the room around you.
Inhaling love.
Exhale releasing it.
And we'll take a few minutes of silence.
Keep drawing in love towards yourself and if the mind wanders off,
Notice it without judgment and gently bring yourself back.
Thank you.
Maybe the word changes to something else you'd like to draw into your life,
Like abundance,
Trust,
Joy or compassion.
Each inhale you draw it into your being.
And each exhale you release it out around you.
And each inhale you release it out around you.
Release any image in the mind and begin to picture someone that you love,
Someone who is easy to care for and to wish well.
Maybe it's a child,
Spouse,
Parent or close friend.
You can always bring to mind someone who's passed away and see their face as clearly as possible.
With each inhale draw love in towards yourself and with each exhale send it out to this person you have in mind.
And like this each inhale inviting love towards your own being and with your exhale letting it overflow to this person you love dearly.
All right.
Maybe the word changes to something else you'd like to draw in to send to this person,
Like acceptance,
Ease,
Or peace.
Each inhale you draw it into your own being,
And with each exhale you send it out to this loved one.
Slowly let the image of this person you love fade.
Just feel your breath.
Allow yourself to bring to mind someone you feel neutral about,
Someone you don't know very well or don't have strong feelings towards.
Maybe it's a coworker,
A neighbor,
Someone you saw in the store or in traffic.
See their face as clearly as possible.
Maybe you even imagine where they might be right now.
With each inhale draw love towards yourself,
And with each exhale send it out to this acquaintance.
The word might shift or change to something else or can remain to be love.
Each inhale drawing it into your own being.
Each exhale sending it out to this person you have in mind.
Gently release the image of this person and bring yourself back to noticing your breath.
Think of someone you have a difficult relationship with,
Someone who you don't like or you disagree with.
Maybe it's a family member,
An old friend,
A coworker,
Or someone who cut you off in traffic.
See their face as clearly as possible.
With each inhale draw in love towards yourself,
And with each exhale send it out to this person.
You draw in love to fill yourself and then you let it overflow to this individual,
Recognizing that this person also desires to be happy,
At peace,
And provided for.
If it feels difficult to send love to this person,
Maybe you notice your similarities,
Even if they are basic similarities.
That you're both here on this earth,
That you both have beliefs and people you value and care about,
That you both breathe and sleep,
That you both want love in this life.
But with each inhale inviting in love to yourself,
And with each exhale sending it to this person you have a difficult relationship with.
So release the image of this person and shift your awareness to your breath.
When I count down to one let go of any image you still might be holding on to in the mind.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Feel any sensation inside the body,
Whatever is present right now.
Feel alive inside.
As I mention a part of the body,
Find some awareness for that area or invite in a little bit of movement there.
Feel your feet,
Ankles,
Knees,
Hips.
Notice your belly and back.
Feel your shoulders,
Arms,
Wrists,
And fingers.
Move your awareness to your neck,
Jaw,
Tongue,
Eyes,
Forehead,
And scalp.
Whatever your experience was of meditation today,
It's enough.
You did it right.
You sat and became aware,
Even if it's just for a moment.
That's it.
That's the practice.
Allow yourself a moment of gratitude for your practice just as it was today.
And take a deep breath in.
Release.
Slowly flutter your eyes open.
