Welcome friends.
This is a meditation on cultivating an inclusive heart.
I'm Mollye Robinson.
Take your seat and lengthen through your spine.
Feel your hips supported against the chair of the earth.
And let the support beneath you receive a little bit more of the weight of your body as you let go.
Lengthen through the crown of your head so that your body feels spacious and alert.
Take a gentle scan through your body and notice any areas of obvious tension.
Bring your awareness into those areas and consciously soften.
Let go just a little bit more.
Welcome some deep full breaths.
Feel the breath move low and deep into the belly.
As the belly fills,
Notice how there's a gentle opening through the heart as well.
And as you exhale,
You settle in just a little bit deeper into your own being and into this moment.
Feel your breath moving 360 degrees around your body.
So you sense the breath in front of you and behind you,
To the right side of your body and to the left side.
You can even sense the breath above and below you.
Full body breathing.
Feeling this practice of expanding our minds,
Our hearts and our bodies.
When we move into this expansive state of freedom,
There's room for whatever is arising in our lives and in our bodies.
Notice how the energy of your mind and the energy of your body is not confined to your form.
Imagine that you could merge your mind with the whole sky.
And imagine that the energy of your body could expand to fill the room that you're in and even beyond.
Feel how spacious you become.
You're beginning to tune into your truth.
You are a limitless being.
As you sense your mind and your body,
Spacious and free,
Open and vast,
Sense the same in your heart.
And as you do so,
As you open your heart's attention,
You expand your compassionate heart.
Your heart is now open enough to include whatever weather systems are passing through in the body.
Tune into what's going on within you in this moment.
Whether sensations present,
Emotions,
Or distracting thoughts,
Let it all be held in your best inclusive heart.
If there's pain or numbness,
Tingling,
Or some discomfort in the physical body,
Include it.
Let it be okay.
Feel the heart welcoming it instead of pushing it away.
Imagine that it could fall into the vast loving kindness of the heart center.
This is arising where anger or loneliness,
Grief,
Feel it being included in the heart center.
It's like your heart is bowing to whatever experiences you're having as a way to honor and embrace what's there.
Tears arising,
Love it,
Include it.
The heart is naturally welcoming and inclusive.
It doesn't judge or push away.
It doesn't try to fix or change or make different.
It's all embracing.
When judgmental or critical thoughts surface,
Feel them being included as well.
In the vastness of the heart,
You become the ocean itself rather than becoming identified with yourself as a tiny wave in the ocean.
You remember that you're limitless and free.
Rest back into yourself as the ocean,
As your unlimited self.
Bear witness to the weather systems that move through.
Watch the waves arise and fall away,
Including all experiences in your kind attention.
There's nothing to do,
No striving,
No achieving here.
Just resting into your own beingness,
Your own loving awareness.
Where all things can be just as they are.
That's the freedom here,
The peace,
The contentment.
No matter what is going on within you,
This place,
This unchanging state of being is still here,
Is available for you to drop into.
That's something to be grateful for.
Stay in your practice.
The music will continue and you'll hear an end bell after a few minutes.
Thank you so much for spending this time with me today.
Be grateful for your blessings and be well.
Goodbye.
You you you
