Hello,
I'm Lauren King.
Welcome to Art and Soul Meditation.
Right now,
Find a comfortable position while maintaining good posture.
Close your eyes and begin to notice your breath.
Notice how your chest rises and falls with each breath you take.
Now begin to take some deeper breaths.
Inhale filling up your chest and abdomen with air.
Now hold that breath a few seconds.
Slowly exhale through your open mouth.
Inhale deeply through your nose again,
Allowing the air to fill up your body all the way down to your feet.
Hold that breath.
Now exhale slowly,
Emptying your entire body of air.
Continue to breathe deeply a few more times.
Inhale deeply all the way down to your feet.
Hold it.
And exhale,
Letting all of the air out.
One more time.
Inhale and hold.
And exhale completely.
Now let your breath return to its natural pattern,
Still paying attention to how it feels to breathe.
Pay attention to the cool feeling of air entering your nostrils.
Pay attention to how your chest rises and falls.
Now let's set an intention for this meditation today.
What do you mean to accomplish through meditation today?
Do you want to stress less?
Do you want to be more present today?
Whatever it may be,
Set that intention right now and hold it in your mind.
Now here is a quote for us to ponder as we meditate.
Now is the time to cheer and refresh the downcast through the invigorating breeze of love and fellowship and the living waters of friendliness and charity.
Baha'u'llah.
Today we are going to practice loving kindness towards ourselves and others.
Let the feeling of compassion build inside of you right now.
Think of those that are close to you,
Whom you love dearly.
As that feeling of love begins to glow within your heart,
Turn that love towards yourself and surrender every part of your being with that feeling of love and compassion.
Really focus that love towards parts of yourself that you have trouble loving or accepting.
Now bring your focus to your breath again and this time as you inhale,
Breathe in all of the negative thoughts you have about yourself and as you exhale,
Turn all of that negativity into pure loving energy released out into the world.
This is called transmutation.
Instead of breathing out all of our negativity,
We want to inhale the negativity,
Turn it into feelings of love and exhale positive loving vibes into the world.
So let's continue.
Exhale all of the stress you feel in life,
All that weighs you down.
Let those feelings be enveloped in the loving glow in your heart and exhale love out into the world.
Exhale tension,
Exhale love.
Inhale conflict,
Exhale love.
Inhale heartache,
Exhale love.
Exhale anger,
Exhale love.
Continue to breathe deeply and practice this transmutation of feelings,
Releasing lots of love and compassion into the world.
Place your hands over your heart as you continue.
Feel the warmth of your heart and imagine it aglow with compassion.
Inhale overwhelm,
Exhale love.
Inhale negative energy,
Exhale love.
Inhale anxiety,
Exhale love.
Inhale pressure,
Exhale love.
Inhale worry,
Exhale love.
Let the love in your heart grow and grow and let it overflow out into the world.
Say to yourself,
I am loved.
I am love.
I will love.
Now hold on to this deep feeling of peace and love and positivity as you slowly become aware of your surroundings again.
Slowly when you are ready,
Open your eyes.
Thank you for joining me for this Art and Soul Meditation.
Remember today,
You are loved,
You are love,
And you can and will love.
In the garden of thy heart,
Plant naught but the rose of love.
Baha'u'llah.
Namaste.
