Open Heart To Loving Kindness With Theta waves

Welcome,

I'm Anne-Marie,

Your meditation guide.

This meditation was created for you with a clear intention for you to open your heart and allow space for love and kindness.

In order to do this,

We are going to establish a few elements.

We're going to establish the seat of the witness,

The observer,

That can feel feelings without being caught up in them.

Be aware of what you're focusing on,

The body,

The sensations in your body,

Your felt sense,

Your heart,

And allowing space for love and kindness.

To do this,

All you have to do is get comfortable.

As you get comfortable,

I recommend that you sit up and instead of laying down,

Have your spine straight and erect in a chair or on a cushion.

Be sure you're comfortable and know that throughout this meditation,

You can shift or move,

Allowing yourself to focus on the words and the lessons you are about to receive.

Knowing how to feel your feelings fully without blocking them,

Without suppressing them,

Or without acting out on them so they can be transformed to love,

Kindness,

Openness.

With your body comfortable and your eyes closed,

I want you to bring your awareness to your physical body.

As you observe your body,

Ask yourself,

How does it feel right now?

Not how do you want to feel or how it should feel,

But how does it feel right now?

And I want you to take a big breath in,

Easy breath,

Fill your lungs,

And as you exhale,

Think open and observe your body.

And again,

Breathe in,

Fill your lungs,

And as you exhale,

Think open and observe your body.

Once again,

Be aware of your body as you fill your lungs,

And as you exhale,

Think open and keep your awareness on your physical body.

Allow your body to soften now,

Soften your belly,

Practice relaxing your shoulders as if a weight was released from them,

Allow them to drop down.

Practice relaxing your sternum or your chest.

Your body has sensations.

These can be pleasant,

They can be unpleasant,

Or they can be neutral.

In opening the heart and allowing love to come in,

You are not concerned about what the sensation is,

We're allowing it to open and focus on what it could be.

Opening up and allowing space,

Allowing space for love,

For caring,

For kindness,

Allowing your body to become loose and relaxed.

Not is it hot or is it cold,

Is it thirsty or is it hungry,

Or is it tense,

But allowing space for it to become loose,

Relaxed,

Allowing all those tensions to drift away,

Easily drift away,

Allowing space to open your heart.

Now I want you to take another easy breath in and as you exhale,

Think open and relax to the sensations within your body.

And again,

Take another easy breath in and exhale,

Thinking open and feeling,

Feeling the sensations welling up in your body.

And just allow your sensations to be as they are,

Experiencing what it is in this present moment.

Taking any slow,

Easy breaths in and exhaling,

Thinking open,

Open to how you feel emotionally.

Again,

Emotions can be pleasant,

Unpleasant or neutral and right now we just want to observe them,

To allow space for love to come in.

As you observe these feelings,

Observe how your software or your body is thinking.

How is your mind thinking right now?

If anything comes up with a gentle loving kindness,

Just tell it to step away and refocus on your body.

Ask yourself,

How do I feel right now?

Where do I feel that?

Seeing your awareness now below your shoulders and in the chest region where your heart resides.

And now while your body is still and you're not experiencing any emotions,

I want you to feel in your chest this beautiful area where the heart resides and think to yourself,

Open,

Open,

Open for love.

Now I want you to imagine,

Imagine someone you care so deeply about,

Maybe a family member or a friend,

Whoever pops in your mind,

Someone you care and love,

Picture them.

And as you do,

I want you to focus on that chest and say,

Open for love for this individual,

Open for love and send out those love vibrations to this person,

Thinking love and sending out those positive vibrations.

You see,

Your energy is strong.

You can feel this energy like walking into a room where you can just feel something maybe wrong.

This energy is what's in your heart.

You're able to express it through vibrations and thinking of someone that we love,

We can send them these love vibrations as we think,

Open,

Open for love.

Good.

Now I want you to do this again,

But this time find a neutral person,

Maybe someone you work with or someone that you don't know too well,

But you don't have any strong feelings for them.

Think of a person,

Anyone can be an associate of a friend,

A friend of a friend or a friend of a family member or maybe even a family member that you're neutral about.

I want you to picture them,

See them.

And as you do,

Focusing on your chest and of this person,

Send those vibrations,

Think open for love and send out those vibrations of love and kindness to this person,

Open for love and send out this love vibration.

And now we're going to do this again,

But this time pick someone that's not really neutral or loved,

Maybe someone that you're having a problem with or struggling to get along with,

Family member,

Friend,

Associate or colleague.

And I want you to picture this person,

Picture this person and know that they too are having a human experience just like us all.

And as you picture them,

I know it may be hard in the beginning,

But as you focus on that feeling in your chest,

Sending these vibrations out,

Creating compassion that they too are having a human experience and focusing on the heart and this person,

Think open for love,

Open and kindness,

Sending out these vibrations.

You never know,

This may change the relationship,

Realizing that any reactions they may have is not you that they're reacting with,

It's them.

People and relationships are merely mirrors of what is going on in our own mind.

And sending out positive,

Loving,

Kindness,

Compassion,

Caring vibrations,

Spreading this and allows us to receive the same.

You see,

In order to receive love,

Kindness,

Compassion,

We must first give love,

Kindness,

Compassion.

And focusing again on your chest as you continue to send love vibrations.

I want you to focus on all three of these people and know that there's so much love and kindness and positive vibrations all around you.

And then I want you to send that out to these three people,

Focusing on spreading it as if your arms are spread wide open and you're just pulling out,

Opening up that heart and allowing love,

Kindness,

And compassion to expel and pour over so much so that you can feel it feeding back onto you.

Feel the love.

Feel the compassion.

Feel the joy that it is to be loved.

Loved for you,

Loving yourself and giving love to others,

Knowing that we all are humans on this big,

Beautiful earth,

Circling around in this big universe,

Having this human experience and connected,

Connected by energies and frequencies.

That's all your body is,

Energy.

You're full of neurons,

Neurons all through your body.

That's what allows you to feel,

To touch,

To smell,

To taste,

To love.

These neurons all through your body send electrical impulses via chemical reactions.

Your brain releases these chemicals and allows them to flow through your body,

Signaling these feel-good feelings that you have and can create simply by thinking of them.

Energy flows through your body and if at any moment you feel that they may be blocked,

Simply think open,

Focusing on that area and allowing it to flow freely.

Most people block in their heart,

Creating any discomfort in that area.

If this ever happens,

Just refocus back on that area and think open,

Open for love,

For kindness and attempt this exercise anytime you would like.

So let's bring your awareness on your body again.

With your eyes closed,

Focus on your forehead.

There's a blue,

Black space in your forehead.

Bring your awareness there.

You're not dwelling on your body or the sensations in your body or your emotions or your mind.

You are aware of your own consciousness.

I want you to be aware of this consciousness.

You might call this the soul,

The spirit.

It doesn't matter what you call it.

It's you.

It is the I am presence right here in this area.

It is what allows you to hear my voice,

To listen to this meditation,

To focus your attention.

This area in your mind is what allows you to be the I am presence.

And now before we start to exit out of this meditation,

I want you to very gently,

Gently crack your eyes open.

Almost so that a sliver of light can barely creep in.

I want you to look down,

Down at your body as you barely have your eyes open and bring attention to the space your body is currently in.

Looking around you and at your body,

Think to yourself,

I am this body.

I am the observer of this body.

I am the observer of my emotions.

I am the creator of these emotions and I allow myself to be open.

Open to love,

Open to kindness,

Open to compassion knowing that we are all human.

Having a human experience and all with body forms on this earth.

But when you look deep down into the center of your soul,

Your I am presence,

You are so much more.

You are energy,

You are spirit,

You are energy flowing through your body and able to expel these feelings of love for yourself and for others.

Expressing love for yourself and for others knowing that when you give love or kindness or compassion,

You too receive love,

Kindness and compassion.

Now you can begin to open your eyes a little bit more,

Allowing more light to come through.

Light is another form of energy,

Bouncing off your retina and allowing the signals to go to your brain and interpret the images that you see all around you.

Know that your body is a wonderful energy machine and notice your body right now and the space that you are currently in and know that you can create the feelings that are within you simply by thinking them.

Simply thinking to yourself,

I am loved,

I give love,

I am kind,

I give kindness,

I am compassion,

I give compassion,

I am human and I accept other humans for being human and that is true love.

Acceptance,

Compassion and kindness,

It's all love,

All of it wrapped up in a bow and a package,

However you want to see it.

Having all of these qualities together is love.

And now feel your fingers,

Feel your toes,

Look around you and know that you are a beautiful loving human being and I thank you.