Breathe in a generous breath and let go of any tension as you breathe out even slower.
And do this again.
Focus now on the area of your heart.
And on the next breath in,
Imagine breathing in through your heart and out through your heart.
Breathing on your heart and the space around it,
Imagine a glow of coloured light or energy emanating from that area.
What colour is that light or that energy for you today?
And as you breathe in,
That colour,
That light and energy become stronger in intensity.
And as you breathe out,
That colour and the energy spreads out from the centre of your heart,
Outwards,
Spreading across your chest.
Breathing in,
It becomes stronger.
And breathing out,
It spreads out through and along your arms,
Upwards through your throat and your neck and your head.
And down through your body,
Your pelvis and legs,
Where soon it is absorbed through your entire physical body.
Breathing in,
It becomes strong.
And breathing out,
You feel your physical body saturated in the energy of your heart.
And as you breathe out again,
That coloured energy surrounds your body like a glowing light.
Now picture someone or some soul who you have love and compassion for.
Picture that soul,
Person or animal now and see them standing or sitting in front of you.
You may smile as you think of them and picture them.
And feel the love and the compassion that you hold for them in your heart.
You may see that beautiful glow from your heart flow to them,
Embracing them as you feel that love and that compassion.
Notice that feeling and just let that feeling flow.
Now remember a time in the recent past,
Maybe earlier today or sometime in the past week,
Where you felt challenged or fearful or sad or emotionally open.
A time where you could have benefited from some backup,
Some support or a boost of love.
Without judgment or a need to change anything,
Just watch that moment,
That challenging,
Fearful or sad moment like it was a short black and white movie and you were in that movie.
Now imagine your current self in color,
Enter that movie,
Giving yourself a hug.
Just go right up behind yourself and give yourself a hug.
Allow that same feeling of love and compassion.
Flow into the you that experienced the challenge.
Feel that love and compassion.
Breathing in,
Feel the intensity and breathing out,
Sharing it.
Imagine that loving energy from your heart flow into that black and white picture,
Filling it up.
Giving yourself that hug,
Giving yourself love and compassion and acknowledging that you are receiving that love and that compassion in that moment.
Know that you have yourself to rely on.
Know that you can choose to be there for yourself anytime,
All the time.
If you choose to practice this meditation often,
It will become one of the many possibilities in your day where when you experience a moment of fear or sadness or a challenge in your life,
You will soon find yourself being supported and loved and feeling that support,
Love and compassion from your future self.
Take a full fresh breath.
Feel your body on the chair or the bed and coming back into the present and you may open your eyes.
