Begin to settle in to a comfortable meditative position where you can keep a tall spine,
Soft shoulders,
And is a position you feel you can hold for about 20 minutes.
As you settle in now,
Begin focusing on your breath,
The in and the out of each breath.
Feel the air as it comes in through the nose,
As it sinks low into the belly,
And as it rises back up and out through the nose.
Follow the path of the breath each time it moves in and out.
Feel how this focus on the breath allows the body to continue to soften and settle in to your pose.
Feel how this focus on the breath allows the mind to calm and to clear.
Give your mind permission now to stay clear and calm and to fully focus on your meditation.
Coming back to the breath,
Begin to balance out the length of the inhale and exhale,
Working to make both four counts each,
Inhaling for four counts,
And exhaling for four counts.
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four.
Enjoy two more of these balanced breaths before gently returning to your natural breath.
And then on the next inhale,
Silently repeat to yourself,
Repeat to yourself,
I love myself as freely as I love others.
And continue with each breath to repeat,
I love myself as freely as I love others.
I love myself as freely as I love others.
Counting backward now from 10 to one,
Allow yourself to further relax and turn inward.
Feel yourself settling more deeply into your meditation.
Now see in your mind's eye a loved one.
Imagine them standing before you.
See their face,
Their eyes,
See their face,
Their hair,
The clothes they're wearing.
Notice their mannerisms and feel the energy they share with you.
Feel the vibration between you and them.
Let the mind bring forward all the things you love about them,
All the reasons you care for them.
Feel the vibration and energy and how it changes,
How it grows as you focus on the love you have for each other.
Are they smiling at you?
Are you smiling back?
Feel the warmth,
Safety,
And security of being in their presence.
Notice how easily you see their positives,
How easy it is to smile at them and send them love,
To see their true value.
Notice how it feels within you to value this loved one.
Feel that energy.
Feel it filling you up.
Enjoy a few more breaths with this loved one,
Breathing in the energy of them and of your relationship.
And then with the next three breaths,
Repeating to yourself once again,
I love myself as freely as I love others.
I love myself as freely as I love others.
I love myself as freely as I love others.
Now begin to see in your mind's eye a friend.
Imagine them standing before you.
See their face,
Their hair,
Their clothes.
Notice their mannerisms.
Feel the energy they share with you.
Feel the vibration between you and them.
Let the mind bring forward all the things you love about them,
All the reasons you care.
Feel the vibration and energy and how it changes,
How it grows as you focus on the love you have for each other.
Are they smiling at you?
Are you smiling back?
Feel the warmth,
Safety,
And security of being in their presence.
Notice how easily you see their positives,
How easy it is to smile at them and send them love,
To see their true value.
And notice how it feels within you to value this friendship.
Feel it add on to the energy from before,
Compounding and growing.
Assign this growing,
Compounding energy a color and see it as a light around your heart center.
I love myself as freely as I love others.
I love myself as freely as I love others.
I love myself as freely as I love others.
Now see before you a mirror.
See yourself looking back.
See your face,
Your clothes.
Notice your mannerisms.
What do you see?
Who do you see?
Notice the brightly colored light around your heart center.
How do you feel?
Allow yourself to think of all the things you love about the person you see in the mirror.
All the reasons you care for the person you see reflected.
Look at all the good within the person staring back at you.
Dismiss any negativity or negative thoughts.
Allow them to pass as quickly as they come.
Hold on to the good.
Hold on to the valuable.
Just as you did for your loved one and your friend.
Give yourself now the same affection and love just as freely.
I love myself as freely as I love others.
Smile at this image.
Notice your reflection smiling back.
Feel the energy that further awakens within you.
Notice the light around your heart center growing.
Feel its vibration.
I love myself as freely as I love others.
I love myself as freely as I love others.
I love myself as freely as I love others.
Spend a few more breaths and moments with the mirror in your true reflection.
Begin to turn away from the mirror and see the smiling faces of your loved one and friend.
Counting up from 1 to 10.
Come back to deep and slow and round breaths.
As you begin slowly returning to this world,
Feel the energy at your heart center still growing and glowing strongly.
Knowing that it returns with you.
Take three more breaths to repeat your mantra.
I love myself as freely as I love others.
I love myself as freely as I love others.
I love myself as freely as I love others.
Slowly begin to bring yourself back to seated if you are not already there.
Keeping the eyes closed for a few more moments.
We'll focus first on reawakening the body.
Enjoying some small movements,
Circling the shoulders.
Maybe gently rocking the head from side to side.
And then lastly,
And only when we are ready,
Reopening the eyes.
Namaste.
.
