Hello and welcome.
My name is Yaja,
And today I'll be guiding you on a heart-opening meditative practice.
Find a comfortable seat,
Or if it feels better to you,
Arrive in a kneeling or lying position.
Whatever feels the most easeful and comfortable for you.
Take a few moments to arrive,
To allow yourself to be here in your body.
Soften your shoulders,
Your jaw,
Your forehead,
And if it feels comfortable,
Allow your eyelids to gently shut.
Bring the palms of your hands together and rub them,
Creating warmth,
Friction,
And energy.
And then open your palms so they're facing one another,
About 6-8 inches apart.
Feel in,
Sense into the energy between your palms.
Maybe you feel a gentle,
Prickling sensation on your palms.
Maybe it feels like there's a density a little bit thicker than air between your two hands.
Just notice what you feel into what's present.
Then turn your palms to face your heart space,
The area in the middle of the chest.
And notice what you feel between the palms of your hands and your heart.
Take a couple of breaths in and out,
Noticing how that energy may expand,
Contract.
What do you feel?
What do you notice?
If you feel comfortable here,
Maintain your hands in this position a few inches away from the heart space,
The palms radiating into the heart.
If this feels uncomfortable for you,
Feel free to allow your hands to fall by your sides or into your lap.
Or you may decide to place one hand over the heart space and the other hand over top.
Find whatever feels best for you.
I like to maintain my palms a few inches from my heart space so that I can feel the energy radiating from my palms to my heart,
And from my heart to my palms.
And it also gives me another anchor to help to really bring my focus and attention to this space.
But each of us work a little differently,
So find whatever works best for you today.
While maintaining your focus and energy on your heart space,
Repeat the following words to yourself.
I receive love.
I receive love.
And if your hands are facing towards your heart,
I receive love.
I receive love.
Continue repeating this phrase to yourself while maintaining focus and attention on your heart space.
Staying with your breath.
And perhaps if your hands,
Your palms are facing your heart space,
See if you can notice as you repeat this phrase to yourself,
Energy being transmitted from the palms of your hands into your heart,
And energy of love.
I receive love.
I receive love.
Notice how the sensation in your heart space shifts or changes.
Maybe it feels exactly the same.
Maybe you feel very little in your heart space.
Maybe you feel an abundance.
Whatever you do experience is the experience you are meant to have.
Don't try to shift it or change it,
Just allow it to be.
Many of us feel certain emotion more deeply than others.
It's just how we were made up.
The experiences that we've had through our lives may also make it more challenging for us to feel very deeply,
Because it may not have felt very safe to feel strong emotion.
And that's okay.
Allow yourself to feel whatever is present in whatever capacity it is.
Take a deep breath in.
And let it go.
And now shift to repeating the phrase,
I give love.
I give love.
Staying with the phrase,
Staying with your breath,
Keeping your focus and attention on your heart space.
And if your hands,
If your palms are facing your chest,
You may decide to visualize or feel this energy of love transmitting from your heart into your palms.
I give love.
Repeat this phrase to yourself with meaning,
With believing.
And just notice how your body feels,
How your heart space feels.
Maybe you feel a little more intensity here than with the previous phrase.
Just notice what's alive,
What's present,
What is.
Having respect and gratitude for your body and what it is able to do.
Repeat this phrase a few more times to ourselves.
I give love.
I give love.
And take a big clearing breath in.
Clearing breath out.
Last phrase of the meditation.
Quietly repeat to yourself,
I am love.
I am love.
Placing your hands wherever they feel right,
Maybe perhaps for this chant,
For this phrase,
You may want to place one palm on top of the heart space and the other over top.
Or you may decide to continue to feel the energy between the palms and the heart.
I am love.
I am love.
And again,
Noticing what this evokes in the body.
Just notice what you feel,
What sensation is present,
To what intensity.
Without judgment,
Just with presence and acceptance.
I am love.
I am love.
Option to play with the sensation in your heart space.
To see if you can expand the border,
The perimeter of the sensation from just the heart space to as far as you can go.
Perhaps you start to fill up your whole chest cavity,
Into your stomach,
Into your throat.
And perhaps you even fill up your entire body with the energy of love.
The energy from your heart space.
And maybe perhaps the sensation,
This energy,
Even floods past the perimeter,
The outline of your body.
And fills up the entire space that you're in.
And if you've gotten that far,
Perhaps this energy of love transmits even further.
Use your imagination.
There's a whole town,
City,
World,
And universe that could benefit from receiving and feeling the energy of love that you,
And only you,
Can uniquely transmit.
This may feel like a really large undertaking.
And perhaps you decide just to stay with the energy of your heart space.
Again,
Only you know what is best for you.
And that may be different from what was best for you yesterday,
And what may be best for you tomorrow.
So allow yourself to be your guide.
Option to stay here,
To allow everything we've done today to integrate,
To soak into each cell.
To stay in meditation.
Thank you so much for being here today,
For showing up for yourself,
And for emitting this amazing energy of love into the world.
I will see you next time.
