Welcome to this meditation on awakening the loving heart.
Softly close your eyes.
Enjoy a few cleansing inhales and exhales,
Releasing the day that you've just come from.
And let every exhalation be more and more grounding.
Let yourself arrive here in this moment.
In this meditation we will explore the various ways that we use unhelpful self-talk towards ourselves.
We'll explore the ways in which we judge ourselves and literally close ourselves off from self-love and love from others.
The practice of meditation and of creating love is,
It all begins within.
It all begins with loving ourselves and allowing ourselves to receive that from others.
You could either have your hands on your thighs or in whatever position they're in,
Or if you're comfortable place one palm on the center of your chest and the other palm on top of that.
And take a few breaths up into your heart space.
Maybe it's been a while since you've really connected to the energy and the feelings around your heart.
And just ask yourself,
How does my heart feel right now?
Pay attention to whatever arises.
How do I feel?
What are the sensations around my heart?
Perhaps you feel calm.
Perhaps there's a feeling of anxiety.
Or perhaps hurt or loss.
Or maybe you feel very confident and grounded in the energy around your heart.
But just keep looking in.
Honestly asking and noticing how your heart feels.
If this practice is new for you,
It might feel awkward.
But there are so many ways in which we block ourselves off from feelings and sensations,
Because we're trying to protect ourselves from others.
And so I'd just like you to practice reversing those patterns.
Just check in again and again.
How does my heart feel?
If your awareness drifts away because the sensations are unpleasant,
Just take a few buoyant breaths up into your heart.
Breathe some light and space into that area.
We all need that.
Now I'd like you to bring to mind something that you're hard on yourself about.
Bring to mind a way in which you judge yourself.
Or maybe a grievance that you have about yourself.
Or something that you don't like.
And when these things come to mind,
Just trace any sensations in your body.
How does it make your nervous system feel with these unpleasant thoughts that you have about you?
How's your heart rate?
How's the overall feeling in the body?
And perhaps consider the deeper root of this judgment or grievance that you have towards yourself.
Does it stem out of trying to protect yourself from failure or hurt?
Or is it part of a deeper wound or trauma that happened earlier in life?
I'm not necessarily asking you to open up this big period of events that happened for you.
But just to remember that everything that has happened to us is worthy of attention.
And let's not shy away from the things that have brought us to this point in our lives.
Let's find kindness for all the things we've been through and the past that we've come from.
The lessons that you've learned in those times are very important to bring you to the present moment.
And now start to imagine that you're standing in front of a wise old friend or mentor or guide.
And what words would this wise person have for you towards your judging thoughts?
What advice or what words of understanding would this loving,
Wise person say to you?
Maybe they would offer words such as,
Dear friend,
I'm here for you.
I am here for you in the bad times,
The bad thoughts,
And the good times.
Dear friend,
You need to go through the hard thoughts and the judgmental thoughts.
They do serve a purpose at some time.
But remember,
You are good.
You are worthy of your own love and compassion.
Perhaps they would say,
Dear friend,
You deserve your own love.
Dear friend,
You do not need to be so hard on yourself.
How do the words of this wise old mentor,
How do they affect you?
Do you feel you're in disbelief?
Are you emotional?
Or do you think,
Aha,
It could be so simple to talk to myself with loving kindness?
Observe your breathing patterns as you mentally reflect for a little bit longer on how the words of a wise old friend could help you find new understanding for your harsh thoughts.
Allow yourself to feel less judgmental inside.
Allow yourself to rest in a space of openness,
Of more understanding about where our negative self-talk comes from.
Loving yourself as you are,
And loving your past,
And loving all of your thoughts may sound like egoism to some.
But in truth,
Loving yourself and appreciating your weaknesses,
These are ways of opening your heart to yourself.
And this is the indispensable key that will unlock the door through which absolute perfect love can enter and take up residence within you.
When you have genuine understanding for yourself,
It is like a warm embrace that releases soothing energy in the body.
Let yourself feel what that's like again and again throughout your day,
Throughout challenges,
When you slip into these negative circles of self-talk.
Bring back to mind any kind words that a wise old guide would help to say.
Often we try to get others to understand us,
But it's the understanding that heals the most that is your own.
Let the warmth of your own understanding start to flow through you,
And let it wash away all the grievances and judgments you have towards yourself.
The understanding that heals the most is your own.
And for your last couple of breaths here,
Check in again,
How does my heart feel now?
Does it feel lighter?
Is there a new kind of shimmering essence or feeling or quality around the heart?
Does it feel like I was able to shed something or maybe someone's voice inside my head was able to let go of something that really didn't need to be there anymore?
And is there a greater sense of understanding that takes its place?
This practice is not about perfection,
It's just about more and more understanding,
And about self-care,
Self-love.
So whenever it feels hard to think nice things about yourself,
You're invited to bring to mind thoughts or words from a wise companion.
What would someone else say to you,
And can you start thinking that way on your own a little more often?
This meditation has been inspired by John Wellwood,
A wonderful teacher and therapist.
Go out into your day with kindness and move and speak from the place of your authentic heart.
Thank you.
