This meditation will be a guided visualization to give you a feeling of loving connection with another.
So we'll start out by finding a posture that has your back upright but also relaxed.
For this meditation you can either rest your hands on your legs,
Put your hands on your chest,
Or put one hand on your chest and wrap the other around the belly.
Whatever feels most relaxing to you today.
Let's soften our gaze and slowly flutter the eyes closed.
Now we'll transition to paying attention to our breath in through the nose and out through the nose.
And take these breaths at your own pace,
Seeing if you can use these breaths in through the nose and out through the nose to soften the body.
Take a couple more breaths,
Particularly paying attention to the exhale through the nose.
As we focus on the breath and come into a sense of a quieter mind,
Notice the state of your body right now.
And now let's take one last breath in through the nose and release it slowly,
Noticing the sensation it has in your nostrils and in your chest,
Noticing your body softening.
Now let's resume our natural breathing.
We'll start our visualization by bringing our attention into the center of our chest,
Into our heart center.
Let's start sensing there's light radiating from the center of our chest.
Maybe place a hand on your chest to help imagine the sensation,
Imagining there is an orb of light in the center of your chest.
You can imagine it with whatever color you like,
But imagining it's warm and bright.
As you're getting a sense of this orb,
It is spinning and it's getting bigger.
This light is relaxing your body,
It's radiating,
And you're noticing its warmth.
Now let's imagine there is someone you deeply care about sitting about five feet in front of you.
The care you feel for this person is causing this orb of light to grow bigger and it expands outside of your body.
A bright stream of light comes directly from the orb in your chest out and connects directly to their heart center,
And you know this gorgeous light is relaxing their body.
You see the muscles around their shoulder soften and a light smile comes to their face.
If you can't see it perfectly,
That's okay.
Just sense in your body how that would feel to see.
Feel how it feels to have this person to care about in front of you.
Feel how it feels to have that impact on them.
Notice the sensations coming up in your body.
If these sensations feel good,
See if you can amplify these sensations.
If you don't prefer the sensations,
See if you can be curious about them.
You start to notice that their chest is glowing with their own orb of light.
You sense their light is coming back to you through the stream of light that connects you.
As you breathe in,
Their light comes towards you and softens your body.
And as you breathe out,
Your light returns to them and you sense the ease or happiness they experience.
And we'll practice this now for around five to ten breaths at your own pace.
No need to visualize perfectly,
But we'll try to savor the sensation.
So inhaling light coming in and exhaling light going out.
Now imagine you both detaching your stream of light and bringing your light back into your chest.
Feel how good that light feels in the center of your chest.
Does it feel expansive?
What movement do you sense?
Do you feel any warmth?
And we'll let the visualization go.
Let's take a pause to feel the impact this exercise has had on your body.
Be open and curious to whatever sensations come up.
Now we'll begin to transition back,
Noticing the sounds around you,
And slowly,
Gently flutter your eyes open.
