Hello and welcome to this meditation.
So happy you decided to meditate with me today.
Please find a comfortable position for your body.
You can sit on a chair or cross-legged on a cushion on the floor and let your arms rest comfortably on your legs.
Palms facing downwards for more grounding or palms facing upwards for more receptivity.
Try to have a straight back,
Not rigid,
In a relaxed way.
Your shoulders fall back and your head be upright.
You can put a little smile on your face as a sign of gratitude and happiness that you decided to take some time for yourself today.
Close your eyes softly and let's take a moment to first turn within and arrive in the here and now in our bodies.
And for that we can take some deep breaths into our belly,
Letting the belly expand with every in-breath and fall flat with every out-breath.
Feeling every contraction and every expansion.
Noticing the space in the body created with every in-breath and the energy removed with every out-breath.
Feel into your connection with your chair or the ground,
The cushion.
Feel how supported you are.
Gravity is pulling you down but the earth,
Your seat,
Your cushion is keeping you upright,
Supporting you,
Holding you.
Let go and relax.
Feel safe and secure in this right now moment.
Nowhere to go,
Nothing to do but to be here and present,
A gift for yourself from yourself.
And we will take some minutes now to let go and relax.
To focus our attention on the breath,
Feeling it,
How it comes into your nostrils and how it leaves through your nostrils.
Try to catch every in-breath and every out-breath and allow your body to relax with every breath cycle.
Breathing in and breathing out.
Breathing in and breathing out.
Coming fully into the now moment.
Allowing the breath to anchor yourself to be right here,
Right now.
Your breath is always in the here and the now.
Guiding you back to state of presence.
And whenever a thought comes along,
Just let it go,
No judgment and come back to your breath.
Focus on the sensations of the in-breath and the feelings and sensations of the out-breath.
Be fully present right here,
Right now.
And then come into your heart space,
Focus your attention on the center of your chest,
Your energetic heart,
Right there.
Settle all of your attention on your heart.
You might sense a feeling,
A sensation,
Warmth or coolness there as you settle your attention there.
Maybe you have a visual picture or a color coming to your mind.
Whatever your heart represents to you,
It's all perfectly fine.
Our heart is our gateway to our wisdom,
To all we innately know.
We think we have to live our lives through our minds,
The intelligence,
The learned knowledge,
But it's actually our heart who guides us better,
Who can show us the way we are meant to walk in this lifetime.
Our heart can see through the illusions of the mind,
The fabricated reality we all build ourselves to have a greater sense of security and safety in this world that is so inherently impermanent and that's a threat to our minds.
By coming into the heart,
We can practice to become accustomed to real safety,
The real security,
In fact,
The only security and safe place we truly have,
For this is the only place that is permanent.
And we can practice to become accustomed to the real safety,
The real security,
In fact,
For this is the only place that is permanent.
Our inner essence,
Our core being is always the same,
Remains unchanged through all the trials of life and it's always there to guide you with this wisdom and clarity.
So we settle in this space and we ask our heart to show us something that recently disappointed us,
Or a moment of disillusionment,
Something that suddenly became so clear to us and we take a moment to let it appear from our memory,
To let the old feelings come up once again and we watch it as if on a movie screen,
To notice and observe with the distance what truly took place,
What truly happened and what we were meant to learn from it.
Just watch and listen and observe from the space of your heart,
What were you meant to learn from this experience,
What lessons are being shown to you,
Breathe through the discomfort,
Through any emotions that might come up that are challenging to experience again.
Set the intention that they come up to be released right now,
To be cleared from your system,
To be transmuted,
Alchemized,
Released.
And imagine now that all the energy,
All these pictures and stories that you just observed have been released from your system and this space has been created in your body,
That you're now being filled with beautiful golden light coming into your crown,
Filling up all the empty spaces in your body,
All the empty spaces in your heart,
All the empty spaces in your body,
All the clear energy is being replaced with this beautiful golden light nourishing every cell of your body,
Filling out all the empty pockets that have just been cleared.
And with lots of gratitude,
We can place our hands in front of our hearts saying thank you to our hearts for the guidance,
For the clearing and for the clarity on the lessons.
May we always be connected to our hearts,
Receive its guidance,
Wisdom and love.
May you be well.
Namaste.
