And as we do this,
I'll walk you through it and I'm going to say some statements,
Which is part of the practice.
And you can just sit with my words or you can repeat them over to yourself internally,
Silently,
Or out loud,
Whichever feels more powerful for you.
So closing the eyes,
If that's what you'd like,
Or you can just let the gaze rest down,
Sort of soft eyelids.
Feeling the anchoring in that we got to from the heart breathing.
Feeling the nervous system already soothed.
Just notice your breath,
How it feels now.
Maybe staying with being in the heart or being present with the full body as sort of the experience of the whole.
And starting with directing this practice to yourself.
May I be safe.
May I be healthy.
May I be happy and feel loved.
May I find peace in my heart.
Seeing how those words land.
Seeing if you can find that compassion or if there's some resistance.
And then bringing your attention to someone you love,
Someone that you really love.
It might be a person,
It might be a pet,
Anything,
Anyone that you feel strong love towards.
Sending your words,
Your thoughts to that person.
May you be safe.
May you be healthy.
May you be happy and feel loved.
May you experience peace in your heart.
May you be free and at ease.
Seeing how it feels to send those words to that person you really love.
Now focusing on someone that is neutral.
Maybe someone that you don't know very well,
You just see him passing at a store.
Maybe someone that you know through a friend of a friend.
Someone that you don't have strong feelings towards either way.
With that person in mind,
May you be safe.
May you be healthy.
May you be happy and feel loved.
May you experience peace in your heart.
May you be free and at ease.
Now focusing on someone that feels a bit challenging to you.
Doesn't have to be your most challenging person.
Someone that is maybe not easy for you to get along with or release judgment about or exists without conflict.
Focusing on that person,
Seeing them in front of you.
May you be safe.
May you be healthy.
May you be happy and feel loved.
May you experience peace in your heart.
May you be free and at ease.
Notice how that lands with all the compassion you've already been cultivating in your system.
And then imagine seeing the whole world,
Every single living creature on this planet and maybe beyond.
May you all be safe.
May everyone be healthy.
May everyone be happy and feel loved.
May you all experience peace in your heart.
May you be free and at ease.
Focusing any emotion that comes if it does.
And then redirecting your attention back to yourself,
Coming full circle to where you started.
Knowing that the relationship that we have with ourselves is really most important.
It's the only one we're going to have for our entire lives.
And cultivating working a better relationship with ourselves allows us to be better in relationships with others and how we show up in the world.
So again,
To yourself,
May I be safe.
May I be healthy.
May I be happy and feel loved.
May I experience peace in my heart.
And may I be free and at ease.
Seeing how that lands the second time.
Does it feel any different?
Does it feel any more true or authentic?
Taking one more breath to reflect on this whole process overall,
How you feel now and what that gave you,
What that offered you.
Now imagine in that heart space,
Really in the very center of your being,
There's a golden ball of light.
And take a moment to really get that visual strong.
And if you're not a visual person,
Maybe sense what it would feel like if you had this big,
Bright golden ball of light in your chest.
Allowing your imagination to play.
Allowing your imagination to lead.
When we use our imagination,
We can tap into emotions.
And emotions,
Experiencing,
Processing emotions,
Causes powerful shift change in the body.
From anything that's been suppressed or stuffed down to letting it out and experiencing the freedom related to that.
You see the golden ball of light,
Almost like a fireworks sparkler that dances out in all directions and there's white light and specks of gold,
Maybe even a little bit of red or orange.
Notice the size that it is for you now.
Everyone's different.
And again,
Visualize someone or a pet or animal that you really love.
Imagine taking that golden ball of light in your heart and passing it,
Tossing it over to that person or animal.
The golden ball of light lands in their heart space.
And they feel so touched by you sharing this beautiful light with them.
That the golden ball of light grows bigger.
Their love,
Their appreciation,
Boosts that ball of light to be more powerful,
To be brighter,
Glowing stronger.
And when they've added their energy,
Their sweet loving energy to the golden ball,
They pass it back to your heart.
When the golden ball of light lands back in your heart bigger than it was when it came just from you,
You feel the boost,
The energetic expansion of that.
And when you feel that energetic expansion and you feel that person sharing their love with you,
The golden ball of light grows bigger because it elicits in you more love,
More compassion,
More wholeness.
And that golden ball of light grows even bigger,
Brighter,
Shinier,
Sparklier.
And now imagine another person or animal that you really love.
And this time you send the ball over to them tossing it over and it lands in their heart.
And they're so excited,
So touched with you sharing this ball of light with them.
It's almost like their whole energy begins to levitate and they add to this golden ball.
They add their loving energy,
Their sweetness,
Their gifts.
The golden ball of light grows even wider.
And now this ball might be so big that it's like around the whole torso of that animal or person.
It's big and shining and bright and they toss it back to you.
And this time when the golden ball of light lands back in and around your heart,
It gets so big that it expands around your torso,
Around your upper body,
Around the chest space,
The arms.
And you feel that the seed of that is right in the center of the heart.
And it feels so activating,
So enlivening,
Feeling free and at ease.
And picking one more person to toss that beautiful golden ball of light to,
Tossing it over to that being,
That creature and seeing what they do with it,
Seeing their same reaction of gratitude and of pleasure of sharing this with you,
Of love and sweetness.
And they add to this beautiful golden ball of light.
And then they toss it back to you.
And now the golden ball of light is so big that it's around your entire body,
Sort of the seed in the heart that emanates these golden rays out in all directions.
And feel what it's like to be cocooned,
To be in this bubble of this sweet golden energy.
Feel that completely.
Pull deep breaths into that.
And then you can gently bring yourself back.
See,
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