This guided meditation is designed for you to open your heart to help you remember your true essence and connect to your wholeness.
With a heart filled with love there's no such thing as a stranger,
Not in ourselves or in others.
I invite you now to find a comfortable position whether you're lying down or sitting up,
Elongating the spine and finding your center,
Connecting to the natural rhythm of your breath as you call yourself into presence.
And together we're going to start slowing the breathing down,
Breathing in and out through the nose to the count of six.
I invite you to fully exhale and follow my count.
Five,
Six and exhale.
Two,
Three,
Four,
Five,
Six.
Inhale,
The belly is rising.
Take a deep inhalation and exhale.
The belly is falling.
Inhale,
Slow and steady.
And exhale,
Relaxing your shoulders,
Relaxing your neck,
Relaxing your face.
Inhale and exhale.
Keeping up a slow and steady rhythm,
Breathing in and out of the nose as you find yourself sitting in your favorite place in nature,
A place that makes you feel safe,
Deeply grounded,
Rooted and connected.
As you look around,
You can see lush plants,
Beautiful colors.
You can feel a slight breeze on your skin,
The warm,
Soothing rays of the sun,
Feeling held by mother nature.
As you bring your awareness to your heart,
Each moment your heart is pumping blood through your veins,
Keeping you alive.
See if you can feel your heartbeat,
Your pulse,
As you feel yourself floating in a sea of awareness,
The awareness of sensations of being alive.
So breathing in gratitude,
This precious gift of life,
With every inhalation,
Allowing a warm,
Glowing light of gratitude to flood your body,
Allowing the feeling of being whole to wash over you since you are already whole.
As you're looking around,
Embracing the lush nature,
You can see someone coming to visit you,
A person for whom you have great affection,
Someone you were or still are close to emotionally,
Someone you truly love,
Maybe a relative or a dear friend.
Watching this person walk straight towards you,
Sitting in front of you to connect with you.
As you're sensing their presence here with you,
You can feel the love that you have for that person,
That being,
Growing in your heart.
With every inhalation,
You can feel a warm,
Glowing light of love growing in your chest,
Slowly pulsing,
Ever-growing and expanding with every inhalation,
Establishing a strong field of love within you and all around you.
I invite you to intentionally expand this field of your heart,
The field of unconditional love all around your being.
And if it feels good to you,
Inviting him or her into this growing embrace of loving-kindness,
And visualizing this beautiful,
Warm orb of light,
Of love enveloping both of you,
Connecting you in a field of kindness and healing.
For love is the strongest healing energy in the whole universe.
Breathing with them in your heart,
Feeling the deep connection,
Wishing them well.
As you share these intentions,
May you be happy and peaceful,
May you be healthy and well.
May you feel connected to your heart at all times.
May you stay open to see the beauty in everyone and everything.
May you love yourself just the way you are,
Embracing moment by moment the fear of loving-kindness deep within your own heart.
One,
Interconnected in an ocean of love,
Now taking a moment to give thanks to your loved one in letting them go,
Your awareness back to the rhythm of your heartbeat.
As we take on those feelings of love,
Compassion and kindness for ourselves,
Veiling in your own heart the feelings of love and acceptance for yourself,
Beyond judgment of any kind.
Resting here in these feelings as best as you can.
Your own complete acceptance of yourself as you are right here at this very moment.
Resting in this field of kindness,
Allowing the warm glowing light of love to grow within every breath.
Slowly enveloping your whole being,
Illuminating every cell of your body.
And gently at your own pace,
Inwardly whispering,
Inwardly hearing,
Feeling,
Sensing and affirming.
May I be happy and peaceful.
May I be healthy and well.
May I feel connected to my heart at all times.
May I stay open to see the beauty in everyone and everything.
May I love myself just the way I am.
Resting in the feeling radiating out of those phrases,
Out of your heart.
Feeling a powerful field of love radiating from your own heart and your own being into all directions,
Inwardly and outwardly.
As you remember your true.
As you look up,
You see another person coming to visit you.
Someone for whom your relationship is more neutral or even someone you don't really know.
For instance,
The person working at the supermarket next door.
The postman,
A neighbor.
And if it feels good to you,
Welcoming them to sit with you.
Allowing them to embrace the beauty of the nature all around you.
And whenever you are ready and if you care to,
Inviting them into your field of your loving heart.
Enveloping the two of you in the warm glow of loving energy.
Wishing them well.
May you be happy and peaceful.
May you be healthy and well.
May you feel connected to your heart at all times.
May you stay open to see the beauty in everyone and everything.
May you love yourself just the way you are.
Seeing them smiling,
Joy and gratitude.
And whenever you're ready,
Letting them go and coming back to your center.
Your heartbeat,
Your pulse.
Now,
If you care to,
If you feel comfortable.
Consciously inviting someone to join you in your favorite place in nature.
Who might actually be problematic for you.
With whom you might share difficult past.
Someone who may have harmed you in one way or another.
Remembering that you are completely safe in this moment here and now.
Considering the possibility and giving thanks for all you might have learned from this difficult relationship.
Acknowledging the opportunity for growth in each challenge we face.
This does not mean that you are asked to forgive them for what they may have done to hurt you.
You are simply recognizing that they too are human beings.
That they too desire to be happy and safe.
As you are looking at this person that might have hurt you in the past.
They start to change and regress in age.
Until you see them as a young child right in front of you,
Looking at you.
The innocent one.
I invite you to consider that they have been doing the very best they could at the time to their ability.
That they might have been deeply suffering.
That their behavior with a scream for help.
A reflection of their pain.
And with all the compassion and kindness in your heart.
As best as you can to the degree that you feel ready for it.
Inviting them into your field of your compassionate heart.
Recognizing your interconnectedness.
And deeply feeling the intention and phrase as you wish them well.
May you be happy and peaceful.
May you be healthy.
May you feel connected to your heart at all times.
May you stay open to see the beauty in everyone around you.
And everything.
May you love yourself just the way you are.
See them receiving those well wishes with deep gratitude.
The smile on their face.
And feel a weight lifted off your shoulders.
Whenever we are holding on to ill feelings we are hurting ourselves more than anyone else.
By letting go we are allowing an ocean of love to flow through ourselves.
And whenever you are ready consciously letting them go.
Bringing your awareness back to your center.
Remembering that the nature of love is limitless.
In the spirit of the boundlessness of your heart and of love itself.
You can expand the field of loving kindness even further.
Visualizing the warm glory of this energy of unconditional love.
Radiating out into your community.
Enveloping your state.
Your country.
The entire world.
Of a sacred earth mother.
Including all animals.
All plant life.
All sentient beings.
And a divine embrace of love.
Recognizing that in this way we are all united in our common aspiration to be happy and free from suffering.
Sending out your well wishes.
May all beings near and far be happy and peaceful.
May all beings near and far be healthy and well.
May all beings near and far stay open to see the beauty in everyone and everything.
May all beings near and far love themselves just the way they are.
