This is the Letting Your Love Flow Expanding Your Heart Meditation Days 4 through 6.
Begin by sitting down quietly,
Finding a comfortable place to be.
Bring your attention and your awareness to your breath,
Allowing yourself to breathe easily as your whole body relaxes deeper and deeper with every breath.
And as you become present and relaxed,
Focus all of your attention on your breath,
Allowing all other thoughts or distractions to fall away.
Become aware of the rise and fall of your chest with every exhale,
Relaxing even deeper.
And allow that rise and fall of your chest to bring your awareness to your heart space.
And as you relax,
You notice a feeling of expansion in your heart,
In your chest area.
This expansion is that feeling of love.
And so you begin thinking about someone near and dear to your heart.
Someone who is easy to love.
Someone for whom it feels so natural to send this loving energy to.
Allow that sensation of pure love that wells up from your heart to be your entire focus.
Notice what this love feels like.
Notice any emotions or sensations that are coming up in you.
Truly experience what loving feels like.
And as this love expands from your heart,
Overwhelming your entire body with this pure love sensation and feeling,
It becomes so easy and natural to bring to mind more people whom you love,
You care for,
You like,
You are fond of.
And as you contemplate love,
Allow yourself to just think of all of these people,
Bringing them gently into your awareness and experiencing the feelings and sensations that love evokes for you.
Continue to feel the flow of love.
With every individual that you invite into your consciousness,
This feeling of love grows,
Your heart expands.
You notice even more sensations,
More emotions welling up,
Knowing that this is all that pure love energy.
And as this love energy flows,
As you are connected to this,
To your heart space,
To this pure love,
This unconditional agape love.
Bring to your awareness,
Your attention and your consciousness,
Those people who may be a little more challenging to love.
Those people that for you are just a little more difficult.
Begin with those lesser challenging people and circumstances and situations.
Perhaps that person that honked at you in traffic or the person that didn't say thank you as you held the door for them.
And then return to that feeling of love,
Keeping that person in your awareness and attention.
Noticing that how pure love has no conditions and that you as this pure love just simply loves.
Invite more and more of these challenging to love people into your awareness.
With each person that comes into your consciousness,
Just love them.
Allow that feeling of love,
That sensation of love to continue to expand in your chest and throughout your whole body.
And as more and more perhaps harder to love or more challenging situations come to your mind,
Begin to see their good qualities and characteristics.
Build up your friendly feelings towards them.
Begin with the little things,
Their smiling eyes,
Their generosity,
Their skills and talents.
All of those tiny positive traits that maybe you've never focused on before.
Continue to find positive things to see and practice with each and every one of these people.
Maintaining that flow of love.
And if at any point in this exercise,
You begin to have difficulty feeling that love,
Invite your loved ones,
Those beloved individuals that are so easy to love back to the forefront of your consciousness.
Allow them to support you in feeling that pure love energy that is at the very heart of who you are.
Spend some time building this love muscle.
Building the feelings and sensations of love as you think about your loved ones and those people that are challenging.
Throughout this process,
Be loving,
Kind and gentle with yourself.
There is no need or place for judgments in this process.
But rather just a gentle awareness and attention back to love.
Over and over and over again.
Love is who and what you are.
Spend just a couple of minutes in this practice,
Building this muscle of love.
Bringing up these situations and people that are maybe a little more challenging to love.
And inviting back in those loved ones.
When you notice that this flow of love seems constricted at all.
And if you find your mind wandering,
Or your attention veering,
Simply gently guide yourself back to love.
And continue in this practice for as long as you want.
And continue this practice daily.
Noticing this feeling of love grows,
That it is easier and easier to return yourself to this place of love.
Every time you close your eyes,
Every breath that you take.
And then it becomes easier to love even the most difficult or challenging of people and situations.
Take a deep breath and thank yourself for this time.
For your generosity of heart.
For your understanding and compassion.
And for the way that you continue to show up to this practice each day.
Allow yourself to feel gratitude and love for yourself.
And then take a couple of intentional deep breaths.
Inviting yourself back to the space and time that your body is occupying.
Perhaps rolling your neck or moving in any way that feels good to you.
When you are ready,
Open your eyes.
