Hello there,
I'm Lucero and I'll be guiding you through a practice that you can use to feel more connected to yourself and to others,
Starting by connecting with your own heart.
We all feel disconnected sometimes.
Sometimes we feel lonely or like we don't belong.
Sometimes we feel hurt.
We might judge ourselves or judge others.
We might get angry at ourselves or get angry at others.
And sometimes other people may get angry at us.
This practice helps you connect to the love in your heart.
Love is the most powerful force in the universe.
Whenever you feel hurt,
Angry,
Or lonely,
Love will take you home to what is true.
You are always connected.
You always belong.
You are always loved.
And you carry the most powerful force in the universe right there inside yourself.
So let's get started.
You might want to lie down so you can feel more relaxed,
But you can also do this sitting.
Go ahead and take a minute to get comfortable wherever you are.
Now close your eyes.
Take a deep breath in and let it out slowly.
As you breathe out,
Relax your whole body from head to toe.
Take another deep breath in.
Notice how your body feels.
If you need to move around or shake it out to get more comfortable,
Do that now.
Try to make your body comfortable enough so that you can be mostly still for the next few minutes.
The next time you breathe in,
See if you can feel your heart.
Just notice where it is in your chest.
You might even bring one hand up and rest it over your heart.
What does it feel like?
Can you feel it beating?
Just notice the feeling as you breathe.
Now keep feeling your heart and imagine someone or something you love.
It can be someone in your family or a friend or a pet or a special place or even a great memory.
How does your heart feel when you think about that?
Notice how your love feels.
Does your heart get warmer or brighter or lighter?
You can imagine your heart with a little flame inside like a candle.
And as you keep feeling your love,
The warmth and light from the flame grows and grows.
Feel it spreading out through your whole body,
Helping you relax,
Maybe even making you smile.
Let the love in your heart grow until you feel it all around you,
Warm and soft and safe.
Now think for a moment.
Is there anywhere inside you that needs love and care to feel better?
Any place where you feel disconnected from yourself.
Maybe you're feeling hurt or lonely or sad.
Maybe you've noticed some stress or negative thoughts bringing you down.
Just notice whatever it is.
Don't judge it.
Let your love shine in you and all through you.
Let your heart open more and more so that warm,
Bright light reaches everywhere that is hurting.
Remember,
Love is the most powerful force in the universe.
You can give yourself the love you need.
Now we're going to make a wish for you.
I'll say these words and then you can say them with me either out loud or silently.
Whatever feels best to you.
May I be happy.
May I be healthy.
May I be safe.
May I be loved.
May I be happy.
May I be healthy.
May I be safe.
May I be loved.
May I be happy.
May I be healthy.
May I be safe.
May I be loved.
How does that feel?
Just relax for a few moments and feel how loved you are and how much love you have right there inside your own heart.
Now we'll make one more wish.
Is there anyone else you feel disconnected from?
It could be someone in your family or a friend or anyone you've had conflict with.
Maybe they've hurt your feelings or maybe you've hurt theirs.
Maybe you need help understanding each other.
Maybe you still feel upset and that's okay.
If you'd like to feel connected to this person again,
Let's see what happens when you send your love to them.
Take a deep breath.
Stay connected to the love in your heart.
Keep feeling it glowing and growing warm and bright.
Now imagine the person you want to feel connected to.
See their face and remember that you care about them even if you feel disconnected.
Are you ready to send them some of your love?
Let's do it together.
May they be happy.
May they be healthy.
May they be safe.
May they be loved.
May they be happy.
May they be healthy.
May they be safe.
May they be loved.
May they be happy.
May they be healthy,
May they be safe,
May they be loved.
Can you feel a difference when you think about that person now?
Whenever we feel disconnected from ourselves or others,
The secret is right inside our own hearts.
We can start by feeling our own love,
And that makes us powerful.
When we are connected to love,
We can see and understand ourselves and others better.
Think about all the people you love.
Maybe start with your family,
Then your friends,
Then your neighbors.
Imagine them all inside the glow of love in your heart.
Then see if you can make that circle even bigger,
Including people you may not know so well,
Even people who seem different from you or who live far away.
How big can you make the love in your heart?
How many people can fit inside it?
Let's make one more wish together.
Picture yourself connected to all those people,
And we'll say together,
May we be happy,
May we be healthy,
May we be safe,
May we be loved.
May we be happy,
May we be healthy,
May we be safe,
May we be loved.
May we be happy,
May we be healthy,
May we be safe,
May we be loved.
Now,
Take another deep breath.
Relax and just notice how do you feel?
Are you more connected?
Can you feel your own love and how loved you are?
Take a few more breaths to enjoy that feeling.
Great job reconnecting.
Remember that your love is always there whenever you need it.
Now take one big deep breath in and let it out.
Start to wiggle your fingers and toes.
Let your body stretch in any way it wants to.
Take your time.
Keep breathing.
See if you can keep feeling the love in your heart even as you start to move around.
When you're ready,
Open your eyes.
Thank you for listening to this guided practice with me.
It's been wonderful to be on this journey with you,
And I look forward to connecting with you next time.
Goodbye.
