This meditation is called The Blessing of the Heart and it's a very beautiful meditation that we can do when we'd like to send someone some love or blessings or healing.
It could be someone that's going through a hard time,
It could be someone that's sick,
It can also be someone that we love very much that we want to send love to.
We can send any blessings that we would like to send from our heart to their heart.
So let's begin.
Let's find ourselves a comfortable seated position.
The back is straight,
The body relaxed.
Have any tensions in the body?
Letting go.
Have any tensions in the mind?
Letting go of everything that's happened today,
May or may not happen later.
Just letting it all,
Noticing any sounds that may be around you.
Perhaps you can feel a gentle breeze on your skin.
Just letting these bring you into the beauty of this moment,
Exactly as it is,
And exactly as you are.
It's perfect.
To the breath,
Not changing your breath in any way,
But just noticing as you breathe in and out.
If thoughts come,
It's okay.
Just let them pass,
Let them be there,
And just return again and again to your natural breathing.
We bring our awareness into the center of our chest,
Sanctuary we have within us,
This quiet space of peace.
We breathe naturally in and out from the heart,
And as we rest here,
Resting in the heart,
We can take a moment to connect with one or two or three things that we feel really grateful for in this moment.
It could be something very small,
It could be something very simple.
Perhaps the taste of something we had this morning,
A conversation,
A person,
Appreciation of nature.
Just letting this feeling of gratitude fill you up,
Warming up your heart.
Perhaps it feels like a warmth,
Or like a golden glow,
Or like a vibration,
An expansion.
Just letting this feeling of gratitude fill you up.
Now I'd like you to visualize in front of you the image of the person that you want to send your blessing to.
Just visualize them,
A picture of them right in front of you.
And we're going to work with the breath,
Just breathing through the nose if you can.
I'm growing this quality or blessing that we want to send to them.
We're growing it in our hearts.
And at the end of the inhale,
We hold the breath in just for a second.
And we're holding it in our hearts.
It's like we're getting ready to send it,
Stabilizing it in the heart.
And as we exhale,
We send it from our heart to their heart.
And we can really visualize this.
Perhaps we see it like a light,
A colored light,
Or color,
Or whatever it is that resonates with you that you can really feel.
Perhaps it's more like a feeling as you're sending it from your heart into their heart.
And at the end of the exhale,
We hold the breath out just for a second.
Avoid retention,
This is called,
As they are fully receiving this into their hearts.
They're fully receiving our blessing.
And then we repeat the cycle again.
We inhale,
Growing this quality,
This blessing in our heart.
We hold the breath in,
Holding it in our heart,
Stabilizing it in our heart.
We exhale,
Sending it from our heart to their heart.
And we hold the breath out as they fully receive it,
Crystallizing it into their heart.
And then we repeat.
So we're going to repeat this process.
We're going to keep going for a few minutes.
I recommend that you just choose one thing that you're sending to them.
So you're not jumping about between many things.
It could be love,
It could be compassion,
It could be forgiveness,
Healing.
It could be a feeling of safety,
Stability,
It could be trust,
A feeling of trust.
Whatever it is we want to send to them,
Taking a moment to get this clear in our heads and in our hearts before we begin.
So let's begin.
We inhale as we grow this quality,
This blessing in our hearts.
We hold the breath in as we stabilize it in the heart.
We exhale,
Sending it from our heart to their heart.
And we hold the breath out as they fully receive it.
Then we inhale,
Growing this quality,
This blessing in our heart.
We hold the breath in,
Holding it in our heart,
Getting ready to send it.
We exhale,
Sending it from our heart to their heart.
And we hold the breath out as they crystallize it into their hearts.
And we inhale,
Growing this blessing in our heart.
We hold the breath in,
Holding it in our hearts.
We exhale,
Sending it from our heart to their heart.
And we hold the breath out as they fully receive it.
We inhale,
Growing this quality in our heart.
We hold the breath in,
Stabilizing it in the heart.
We exhale,
Sending it from our heart to their heart.
And we hold the breath out as they fully receive it into their hearts.
And I'm going to let you keep going at the pace of your own breath.
Perhaps your breathing is a little faster or slower.
So just continuing with the pattern for a few minutes.
The pace of your own breath.
And if the mind becomes busy and thoughts come in,
It's okay.
Just gently come back again and again to the breathing pattern,
Sending the blessing.
From your heart to their heart.
A few more rounds.
Sending the blessing.
And when you come to the end of the round,
Just returning to a natural breathing.
Coming back into your heart.
Just letting all of that settle.
Noticing any feelings that may be coming up.
Anything that may be coming up for you.
And just holding it.
Holding it in a loving embrace.
No judgements.
Just accepting what's ever there.
And holding it in the heart.
In the warmth of your heart.
And the safety.
A safe space.
Your beautiful heart.
Perhaps you can feel that warmth.
That golden glow.
As we connect with the fountain of love that you have inside of you.
The love that you are.
This infinite source of love.
And perhaps you see it as a golden light or a flame.
Just letting it light up your heart.
Let it fill up your body.
Your whole body.
With this golden light.
The light of love.
Coming from your heart through your veins to all the parts of you.
The love that you are.
You can stay for as long as you like.
Bathing in this warm golden light.
You can open your eyes.
A beautiful day.
