Welcome to this heartwarming and heart opening guided meditation.
As you begin this practice,
Make sure you won't be disturbed.
You may sit in a chair with your feet flat on the floor or on a cushion,
Wherever you may be comfortable.
If you find during this meditation that you need to shift,
Do so with mindfulness and calm.
If you notice your mind has wandered during this practice,
Gently guide the mind back to your heart.
So let's begin and lightly close your eyes.
Spread your collarbones wide and expand your chest,
Opening up the space that holds your heart.
Now place one hand on your chest and the other on your belly and bring awareness to the space that surrounds your heart.
Notice a space rise and fall with your breath.
Sit with the space for a few moments.
As you inhale,
Feel your belly expand and fill your lungs with fresh air.
And as you exhale,
Feel your belly contract,
Emptying out and creating space for new awareness.
Now if you can,
Take two or three deep yawns.
You can fake yawn until one comes on.
Bring your attention back to your breath.
Inhale in deeply first into your belly and then into your chest.
Inhale as much as you can.
And then slowly begin to release the air,
Starting with your chest and then your belly.
Do this for two more breaths.
Now imagine you're breathing in a warm golden light through your nostrils,
Moving down into your lungs and filling your entire chest,
Making your upper body feel toasty and cozy.
As you inhale,
Feel the golden light in your chest expand like a sun radiating in all directions.
On your exhale,
Breathe out this golden light into the space around you,
Enveloping your whole body.
Inhale,
Feel the expanding sun in your chest.
Exhale,
Feel warm golden light surrounding you.
Keep going with this for a while.
Inhale,
Feel the expanding sun in your chest.
Exhale,
Feel warm golden light surrounding you.
Keep feeling how this golden light of love fills your heart and chest with warmth.
It infuses your whole being with the light of compassion,
Empathy and connection.
Your self-love and joy increases.
Your love for others begins to increase.
Keep your eyes closed or capped as you near the end of this meditation.
Let yourself come out of this meditation practice slowly.
When you're ready,
Open your eyes with a soft downward gaze.
Keep your focus inward.
Now,
Open your eyes fully as you're ready.
Thank you for taking a moment for some loving self-care.
Remember to return to this meditation whenever you feel like activating and warming your heart.
