Begin by finding a comfortable seated position either on a chair or cross-legged with a cushion.
Close your eyes,
Take a deep breath in and exhale slowly.
Let go of any tension in your body.
As you continue to breathe deeply,
Bring your awareness to your toes,
Allowing them to relax completely.
Then bring your awareness to your feet.
Imagine a warm,
Relaxing sensation like a liquid spreading through the soles of your feet and up around your ankles,
Licking your calves.
As you inhale,
Imagine the warmth increasing.
Increasing.
And as you exhale,
Allow any tension in your feet and calves to melt away.
Moving up your knees and thighs,
Spread the relaxing sensation through your muscles and joints.
A warm treacle that releases any tightness or discomfort.
Bring awareness to your hips and lower back and imagine this liquid relaxation filling this area of your body,
Warming away any tension or pain.
Breathe deeply and slowly,
Feeling the muscles in your abdomen and lower back soften and release.
Now,
Bring your attention to your chest and upper back.
Imagine this delicious sticky warmth relaxing through these areas of your body.
Feel your breath moving in and out of your chest as you allow any tightness or stress to be released with each exhale.
Moving up to your shoulders,
Allow them to fill with this honeyed relaxation,
Letting your shoulders feel heavy,
Drop away from your ears as you relax any tension.
Feel the warm,
Relaxing sensation spreading down your arms,
Through your forearms and wrists,
All the way to your fingertips.
Finally,
Bring your awareness to your neck and head and imagine your skull filling with this viscous,
Relaxing fluid,
Gently relaxing any tension or tightness.
Soften the muscles in your face and scalp and feel any remaining tension melting away.
Relax your eyes under your eyelids,
Allow them to roll backwards into your skull a little.
Feel an infinite space open up behind your eyes.
Imagine it still,
Filled with a bright,
Warm,
Golden light.
Become aware of the universe around you,
Its vastness.
It is benevolent,
Loving,
Buzzing with universal,
Unconditional love and compassion.
Reach out with your mind,
Your consciousness,
To touch this love,
Mixing your beautiful and unique energies with those of the cosmos.
Connect with the love radiating from all things.
Touch infinity.
All is one.
Maintaining this connection,
Shift your attention to your heart center.
Send love and love to yourself and all beings in the world.
Vibrate in this feeling for a moment.
Now,
Visualize yourself standing in front of a mirror,
Gazing deeply into your own eyes.
Feel yourself falling into the dark infinity of your pupils.
Surrender to the warmth and tenderness of the golden,
Glittering light expanding within you.
Send love and kindness to yourself as you repeat silently the following phrases.
May I be healthy.
May I be happy.
May I be at peace.
May I be filled with love and compassion.
Now,
Visualize a loved one,
Someone who has been a source of support and comfort for you in the past.
Imagine this beautiful soul standing in front of you.
Send out your golden energy towards them.
Envelop them in your love and appreciation.
Send them your blessings and repeat silently the following phrases.
May you be healthy.
May you be happy.
May you be at peace.
May you be filled with love and compassion.
Now,
Bring to mind a situation in which you experienced a hardship around love.
Perhaps the end of a romantic relationship or a situation of unrequited love.
Allow yourself to feel whatever emotions arise without judgment or resistance.
Simply acknowledge them and let them be.
Visualize this past love.
Imagine them standing in front of you.
Connect with the love you once felt or still do feel for them.
Imagine it's the golden energy and know that you can send them this energy without needing anything from them in return.
In sending them this love,
You can let go a little more.
Bless them to make their path in the world without you.
Let go of hard feelings.
Connect only with love and appreciation for the lessons you learned and for the beautiful feelings they provoke to new ones.
Send them your blessings and repeat silently the following phrases.
May you be healthy.
May you be happy.
May you be at peace.
May you be filled with love and compassion.
Next,
Visualize someone who may have hurt you or caused you pain,
Whether intentionally or unintentionally.
Someone it's difficult for you to love.
Imagine them standing in front of you and send them this golden light of your love,
Which is becoming even more brilliant and energetic.
Pour love into this being to heal any wounds they may be carrying and wish them well.
Feel the beauty of this gesture of compassion and repeat silently the following phrases.
May you be healthy.
May you be happy.
May you be at peace.
May you be filled with love and compassion.
Finally,
Expand your awareness to all beings in your neighborhood.
Become aware of the universal love that is already supporting them.
And send out your light to connect with and amplify this.
Mix your love with that of the universe as it becomes brighter still.
Feel an enormous peace unfold from your heart like the petals of a flower as your energy flows outwards to all those beings physically close to you.
Bless them all with universal love and feel this love expanding outward beyond your city,
Your country,
Your home,
Your country.
Feel the love of the universe expand outward beyond your city,
Your country,
Your continent to envelop the globe.
Feel connection with all beings.
Feel deep love and compassion for the body as you send them your blessings.
Repeat silently the following phrases.
May all beings be healthy.
May all beings be happy.
May all beings be at peace.
May all beings be filled with love and compassion.
Take some moments to bathe in the glow,
The vibration of universal love and compassion.
Now disconnect yourself from the central reserves of love,
Retaining the afterglow within yourself.
This golden light of love that illuminates you,
Your unique and special soul.
Hold it here for a moment and know that it is always there for you during your day.
Take a deep inhalation and as you breathe out,
Slowly open your eyes and return.
Remember that this practice is always available to you as a source of comfort and healing in times of difficulty.
May you be happy,
Healthy,
At peace,
And buzzing with an abundance of love in your bones.
