Make yourself comfortable.
And allow your whole body to settle into the space you're in.
Let your arms rest naturally.
Let your jaw soften.
And take a slow breath in through your nose.
And a steady breath out through your mouth.
Again inhale.
And exhale.
And allow your breathing to find an easy rhythm.
Feel the waves of your body.
Feel the support beneath you.
And we're going to begin a meditation journey to the heart.
So for many of us,
At some point in life.
We've experienced things that felt too big to handle.
Too overwhelming.
And so we adapted.
We learned to protect ourselves.
And to rely more on thinking.
On logic.
Uncontrolled.
The mind is not an enemy,
It is designed to keep you safe.
But when we live only from the mind,
We disconnect from the body and from the heart.
We cannot think our way back into connection with ourself,
We have to feel it.
So this meditation I'm going to guide you through is going to connect you back into your heart.
Before we start I want you to try something.
So make a fist with one of your hands,
Squeeze it tight.
Just feel the tension in your hand building.
The restriction.
The way the blood is stopped from moving where it needs to go.
Because it's too constricted and misaligned.
And if you held that for long enough,
Your hand would go numb.
Because that is what tension does.
It stops the flow.
Now let go of the fist and notice that without you doing anything at all,
The blood returns.
And energy floods back into your hand effortlessly.
Your system knows how to restore balance when you allow it.
You can either stay closed or you can let life do what it always has done.
Take care of you.
The choice is always there,
We can grip tighter.
Or we can trust.
Your energy will follow wherever your attention goes.
And as we begin this meditation,
I want you to imagine a clear path in front of you,
Somewhere out in nature.
Let whatever comes into your mind's eye come without effort or trying too hard to visualize something.
And you begin moving along this path at a comfortable pace.
Notice the ground beneath your feet.
Notice the air around you.
And ahead you see a garden.
It feels calm,
Peaceful and welcoming.
And inside the garden there is a wooden bench.
And someone is sitting here.
And as you walk closer.
You recognize them.
It is you.
This is you beyond any limitation,
Doubts,
Fears,
Worries.
Beyond any old stories.
This is your higher self.
They look steady,
Grounded,
Warm and inviting.
And they make space for you and invite you to come sit next to them on the bench.
You sit beside them.
Feel the bench beneath you.
Feel your face touching the earth.
And take a slow breath together.
Your higher self places a hand over their heart.
And a soft pink light begins to glow beneath their palms.
It is warm and steady.
The light grows gently and begins to move towards you.
It reaches your chest and settles into your heart.
And feel the warmth spreading through your chest.
Through your ribs.
Into your shoulders.
Down your arms.
It steadies you from the inside as you sit and receive.
And after a few moments your higher self lowers their hand.
The warmth remains.
Now you place your own hand over your heart.
And as you inhale,
Feel the pink light glowing inside you.
And as you exhale it expands.
It's steady,
It's warm.
Kind.
Now it's your turn and as you sit beside your higher self,
Allow a recent version of you to walk into the garden.
A version of you from year ago.
Couple of years ago.
Their poles a few steps away.
Look at them gently.
And as you breathe,
The pink light from your heart expands and surrounds them.
It reaches them easily and wraps around them with warmth,
With love.
And when they feel complete,
They move to sit somewhere nearby in the garden.
And now a younger adult version of you enters the space.
They stand before you.
You breathe.
And the pink light flows towards them.
It surrounds them and holds them steadily.
They receive it in their own way.
And when ready they go and sit nearby.
Now your teenage self walks into the garden.
Notice how they carry themselves.
And send the same warmth and love from your heart.
As it reaches them wherever they stand.
And as they receive the light you notice that they begin to soften inside.
And when they feel ready,
They join the others.
Now your school-age self enters.
They're smaller and younger.
Take a moment to be present with this version of you.
The pink light surrounds them gently.
Their receivers.
And they sit in the garden.
Now your play-skill self appears,
Very young and open.
Full of curiosity.
Wonder and joy.
And the warmth from your heart reaches them and holds them.
They move to sit with the other versions of you.
And now your toddler self appears.
Learning balance.
They're curious.
They may be standing or they may be crouched in the grass.
The pink light expands and surrounds them exactly where they are.
They feel steady inside.
And they remain close by with the others.
And now your infant self is present.
Perhaps wrapped in a soft blanket.
Maybe lying peacefully in the grass.
Or maybe gently held by your higher self.
This is the very beginning of you.
The you that came into the world without any fears.
Any doubts,
Any limitations.
And you allow the pink light to flow towards this tiny beam and it surrounds them fully.
They are held in warmth and love.
Take a slow breath and begin to look around the garden.
All versions of you are here.
Recent you.
Young adult,
Teenager,
Child,
Toddler,
Infant.
Some may be resting in the grass.
So maybe sitting together.
Some may be gently interacting.
And some maybe playing with each other.
But you notice one thing,
Each version is at ease and completely at peace and content in their own way.
And you and your higher self sit on the bench witnessing this.
The pink light in your heart expands wider now.
And it grows large enough to surround the entire garden.
Every version of you is held.
In the same steady field of energy.
You are one continuous life.
Every age belongs.
Every stage of your life belongs,
Regardless of the stories or experiences that you associate with them.
And take a slow breath in.
And as you exhale,
Imagine the pink light gently gathering all these versions of you.
One by one.
They return to you.
Recent you merges into your body.
Next young adult you.
Teenager.
School-age child.
Your toddler self.
Your infant self is lifted gently into the light and settles into your chest,
Into your heart.
Your infant self is wrapped in warmth and rests in the centre of your heart.
All ages now live within you.
Integrated,
Whole.
And covered in love.
Your higher self places a hand over your shoulder and you feel their presence within you now.
The bench fades.
The garden softens.
But the pink light remains steady in your chest.
And rest here,
Bathing in the pink light.
Allow it to fill your whole system with love.
Don't let the light move through every layer of you.
And as you breathe,
Just begin to bring your awareness.
Into your chest,
Noticing the rise and fall of your chest.
Your heart space.
Begin to feel and notice the space around you,
The room that you're in.
Feel the space beneath you.
Notice the steady presence of your body.
The pink light in your chest is still there,
Calm and steady.
And imagine it settling into a comfortable glow,
A quiet strength that stays with you.
And take a slow breath in.
And a long breath out.
And begin to notice small movements in your fingers.
In your toes.
Rolling your shoulders gently.
Keeping the eyes closed for a moment,
Breathe into every part of your body.
And taking both hands and placing them on your heart.
With your hands on your heart,
I want you to say to yourself,
I hear you now,
I feel you now.
I see you now.
And now I choose you.
For as long as breath fills this body I choose to live from my heart.
This is your promise to yourself that you will show up for your own heart.
For that quiet,
Steady force of love that's always been there.
And by doing so you are saying yes to the life inside you,
Tending to it and honouring it.
Everything you need is already within you.
And the moment you decide to become a place of welcome for all parts of yourself,
Your true strength begins.
You were made for love.
This world holds a place for you and that safety starts from within.
Stay open,
Stay curious and stay soft enough to let life in,
To let love in.
Allow yourself to exist fully in every moment,
In every emotion.
Without needing to fix or judge or push anything away.
Trust the pace of your own journey.
There is nothing here that needs to be forced or changed.
Only the amount of love and compassion that you are willing to give yourself.
Both in times of joy and in times of struggle.
Let your love towards yourself be the constant.
And take in one last deep inhale.
And as you exhale,
Just saying thank you to yourself for being here.
For taking this time to care for yourself.
And for moving towards loving every inch of you.
