Welcome.
Today we'll be relaxing the body and the mind and the spirit with loving energy.
Begin by closing your eyes and getting comfortable.
Notice any area in your body that feels strained in some way and name them.
Name the way they feel.
Something like shoulders tight,
Mouth dry,
Heart worried.
Take a moment and one by one notice and name the way you feel.
Now bring your attention to your breath.
Allow it to just naturally flow in and out of your body.
Breathe in whatever way feels most comfortable for you.
And notice the flow as the air comes into your lungs and out through your nose or mouth.
Just notice the air as it passes.
Now slow your breathing down.
Gently,
Little by little,
Until your inhale and exhale are on a six count.
A slow six count inhale.
Followed by a slow six count exhale.
And continue with this slow,
Steady,
Methodical breath.
Counting in and counting out.
Try not to judge yourself.
You can't get this wrong.
Just slowly breathing in and out.
Now begin to release anything that you notice in your body on each exhale.
Watch it as it washes away with the breath as it leaves your body.
Little by little.
Releasing the strain.
Letting go of tension.
Letting go of fear or doubt or worry.
Anything that you're holding or carrying.
Watch as it flows away from you on each cleansing exhale.
Begin to imagine everything around you fading away.
The space that you're in.
Whatever you're sitting on or lying on.
Everything around your physical body slowly fades away.
Leaving you floating in space.
You're weightless and at the same time you feel grounded.
Notice the sensation that those two things bring.
Weightless and grounded.
Bring your attention to your heart.
Watch it beat.
Hear it.
Listen to the sound of your heartbeat.
Even if you make it up,
It doesn't matter.
What does it sound like?
As it beats inside your chest.
Focus in and feel the beating of your heart.
Again,
There's nothing right or wrong in what you do or don't feel.
Just bring your attention to your beating heart.
Now imagine a brilliant beam of energy.
Coming down from above you.
Through the crown of your head.
And with your breath being drawn down into your heart.
With each breath more of this beautiful bright light energy is drawn into your beating heart.
And with it your heart begins to glow.
What color is the light?
What qualities does it have?
What does your heart look like?
As it glows brighter and brighter with each beat.
Allow yourself to feel the pure love that comes with this light and your heartbeat.
Let it wash over you with every breath.
Watch as your heart glows brighter and brighter.
And as it does,
Everything about your physical body begins to dissolve.
Slowly.
Fading slowly.
Until you are glowing,
Beating,
Loving heart.
Nothing more,
Nothing less.
A glowing,
Beating,
Loving heart.
Floating.
Both weightless and grounded in space.
Observe now as this love,
This light that is uniquely you,
Easily expands across space and time.
With each beat,
It spreads farther.
And as it does,
Begins to mix with other lights and other heartbeats of loving energy.
And it grows stronger.
What happens to the color?
What happens to the quality of the energy and the light?
What do you feel?
Allow that feeling.
Allow the love.
Allow the peace.
To travel back to your heart.
And fill it with connection.
With knowing.
With pure love.
With each powerful beat now of this loving heart,
You'll slowly come back.
Being more and more aware of your physical body.
With each beat,
Your breath becomes part of your awareness.
With each beat,
Your body becomes part of your awareness.
With each beat,
Your physical space becomes part of your awareness.
Gently begin to wiggle your fingers.
To wiggle your toes.
And slowly move your head or neck or shoulders.
Very gently.
Very slowly.
Gently,
Gently open your eyes.
And take in the very first thing that you see.
Without judgment.
Just allow it to draw your focus.
With each breath.
With each heartbeat.
And now slowly expand your gaze.
Allow yourself to take in everything else around you.
Everything in your physical space.
As you continue to slowly move your body.
And transition out of this meditation.
Notice the way that you feel.
Notice the love.
Notice the weightlessness.
Notice the grounding.
This is a part of you that you can always access.
This is part of you that you can always access.
