Hello,
Thank you for being here.
Welcome to this guided meditation which includes affirmations and visualisation to cultivate self-love and healing in the heart chakra.
Please get comfortable whether you would like to sit or lie down.
Take some time to feel yourself arriving in the space.
When you are comfortable,
Start to soften your gaze.
Take a deep breath in and out.
Take another big breath in,
Filling your belly with air and let it go with a sigh.
One small big breath in to the belly,
Filling the chest and when you breathe out,
Gently close down your eyes.
Start to bring attention into your body.
Where can you feel your body touching the surface beneath you?
Do you feel held by the surface beneath you?
If you can release to the surface just a little bit more,
Please do.
You are held by Mother Earth and by me in this practice.
Now start to bring your attention to your heart space,
Your chest,
The centre of your chest.
Can you feel any sensations here?
Go ahead and name the sensations in your head,
Just say what you're feeling in this area.
For example,
You could be feeling light,
Open,
Fluttery,
Constricted,
Heavy.
You can use colours or shapes to describe such as a blue wavy motion or pink and bubbly or even numb,
Nothingness.
Everything is perfect.
Try in as much detail as possible to name what you can feel.
Breathe into the sensations in this area and start to have a sense of acceptance for what you can feel.
Whatever this feeling or emotion is,
Invite it in.
Say,
You are welcome here.
Let's sit together.
There's nothing wrong with whatever you feel.
It is perfect in this moment.
We're going to start sending some gratitude to this space,
To our hearts.
So I'm going to say some words and I'd like you to repeat after me,
Either in your head or out loud,
Whatever you prefer.
And we are directing these words to our own heart space.
Thank you heart.
Thank you for all that you do.
Thank you for beating to keep me alive.
Thank you for enabling me to feel.
I love you.
I accept you.
I want to care for and nurture you.
You are my heart.
My self love is growing every day.
I connect to you every day.
You are safe with me.
You are strong.
We are one.
You are my best friend.
I love you.
I'm so proud of you.
You are enough.
Let these words sink in and resonate for a moment.
Now I would like you to start imagining a green light in your heart space.
This can be however you like.
It can be a small green emerald or a bright burning green flame.
Whatever feels right for you.
This green light in your heart space is warm and comforting.
It's bold yet soothing.
I want you to start to see this green light grow.
It's growing outwards from your chest slowly becoming more bold and expanding into the space.
It keeps growing until it is reaching the corners of the room you are in.
It grows outwards bigger and further until it bursts out of the room and you start to visualize this green light spreading out into the town,
Village or city that you live in.
Your entire neighborhood is receiving this light.
All of the people and the animals and the trees and souls.
The light keeps growing and traveling until it's spread across your whole country.
And eventually the whole earth.
The whole of mother earth.
As well as going outwards it starts to shoot up.
Up into the sky,
The ethers and down.
Down deep into mother earth.
Right to the center.
The green light is now expanding in all directions as far as you can visualize.
Out the back of your heart space,
The front,
Up to the sky and down to the earth center.
All the beings who desire love are receiving it in this moment.
You start to see a reflection back to yourself.
So rather than the energy going outwards in all directions,
Slowly start to see it traveling back towards you.
Start to draw the light back in.
Slowly,
Gently.
It's bouncing from all the corners of the universe.
Back to our planet,
To your country,
Your neighborhood.
Into the room you are in.
Back from the sky and up from the center of the earth.
Slowly,
Slowly.
Drawing the light back in to your own heart space.
All of the love that you can give you can also receive.
And this is all cultivated by you.
Take a deep breath in through your nose and let it out through your mouth.
The light is gently burning where it began in your beautiful heart center.
Start to see this gentle nurturing light fill your body now.
This light that is rich with love that you have created,
Given and received now fills your physical body.
It spreads up to your head,
Your neck,
Your throat,
Your solar plexus,
Down to your womb or belly,
Your hips,
Thighs,
Calves,
Feet and down your arms all the way to your fingertips.
Your entire body is filled with gentle,
Loving,
Green energy.
Take a deep breath in and release.
As this light slowly starts to fade from your body,
The energy and intention remains in your being,
In your cells.
Let's take a moment to notice.
How do you feel right now?
If you can use one or two words to gently describe how you're feeling after this journey.
Now start to bring attention back to your physical body.
Notice your breathing,
Perhaps your chest moving up and down.
Can you feel the temperature of the room?
Notice where your body is touching the surface beneath you,
The weight of your body and notice feeling held.
Ever so gently start to wiggle your toes and your fingers.
Take a deep breath into the belly and let it go.
Slowly start to take a stretch and maybe a sigh or yawn.
Gently roll over onto one side or if you're seated already,
Start to rub your hands together.
Ever so gently making your way to a seat,
Rubbing your hands to create some heat and when they are warm,
Place them over your eyes.
Gently open your eyes,
Leaving your hands where they are,
Adjusting back to the light.
When you're ready,
Place your hands on your heart space and send yourself a big load of gratitude for giving yourself this time,
For sending healing to the world and for giving you the self-love that you so much deserve.
Take a big breath in for the last time and feel the love that you've created for yourself,
Breathing out with a smile.
I hope you have a beautiful day.
If you would like to journal on the word that you cultivated at the end of this practice,
I welcome you to do so.
Thank you so much for being here.
