Welcome everyone to our mindfulness meditation practice.
Today's meditation will be focused on love and how to fully immerse ourselves into living from our heart's center.
To begin,
Find a comfortable spot wherever you are.
Take a body scan.
Adjust in subtle ways as you melt into the earth beneath you.
Let yourself rest in stillness.
Feel rooted.
Feel completely supported.
Notice whatever feelings and emotions arise like waves of the ocean and simply observe with compassion and curiosity.
Begin to soften your front body.
Soften your heart,
Allowing it to open and expand.
We will take three full breaths here,
Slowly settling into the body.
Taking a deep inhale through the nose,
Gently pause at the top and as you exhale,
Parting the lips and slowly releasing here.
Again,
Inhaling through the nose,
Hold at the top,
Exhaling through the mouth,
Slow and steadily here.
One more time.
Inhale.
Hold.
Exhale.
Inhale.
Stay and breathe.
Notice the rise and fall of the front body.
With each inhale,
Feel the heart grow and expand through barriers of pain,
Anguish and worry.
And as you exhale,
Relax with ease,
Releasing tension,
Thawing out any unsettled feelings nestled within.
Invite a sense of calm as you inhale and ease as you exhale.
Rest with the breath.
Self-love is a healing energy powerful enough to give life meaning.
Self-love is the highest frequency that shifts the universe to attract everything we desire.
When you feed the love within,
It grows,
Overflows and is sent back to us tenfold.
Tune into the pure silence of your heart.
Offer yourself some compassion.
Through compassion arises the gift of understanding.
We learn to accept and forgive ourselves and others with understanding,
Allowing us to freely send and receive love to those around us.
For we are all human doings working through the ebbs and flows of becoming better human beings.
By channeling the love we desire,
We automatically fill our own cups with the love we deserve.
For the capacity to love another relies solely on the capacity to love oneself.
We will fill our own cup first with this simple affirmation,
Cultivating inner peace and self-compassion.
Speaking presently as we plant seeds of kindness and benevolence.
Repeating after me or saying quietly to yourself,
May I be happy.
May I be free from fear.
May I be safe and protected.
Now visualize someone who you love deeply,
Someone who you care for and who supports you.
Notice how your body responds to the presence of this person.
As you breathe intentionally,
Send this person the same compassion and peace you desire.
Repeating after me or saying quietly to yourself,
May you be happy.
May you be free from fear.
May you be safe and protected.
We will now visualize someone in our life who is neutral,
Such as a neighbor or an acquaintance.
Bring this person into view and with an open heart send this person words of compassion and peace.
Repeating after me or saying quietly to yourself,
May you be happy.
May you be free from fear.
May you be safe and protected.
Lastly visualize a person to whom you may have experienced conflict with or feelings of resentment.
Is it possible to let go of this feeling in order to send them love and compassion?
As challenging as it may be,
Remember this person is a whole being who suffers and feels pain just like you and I.
Give them light and clarity to pave their way,
To alleviate whatever it is they are going through at this time.
They also deserve love and kindness.
If it is possible to offer this person words of compassion and peace,
You may repeat after me or say to yourself quietly.
May you be happy.
May you be free from fear.
May you be safe and protected.
Now that we have opened our hearts further to this transformational energy of love,
Peace and kindness,
Gracefully come back to yourself basking in the essence of selflessness.
If you choose,
You can place your hands over your heart center.
Feel the energy radiating within.
Taking three full breaths here to recharge our being.
You will slowly come back to the body and notice how you feel in this moment.
Tune into the love within you.
