Discover the transformative power of loving-kindness meditation in a session dedicated to opening your heart and cultivating a deep sense of compassion towards yourself and others. As we guide you through a meditation infused with warmth and care, you'll learn to visualize a golden light of love that begins within and extends outward. Immerse yourself in an experience designed to connect you more deeply with the shared human journey towards happiness, and emerge feeling a profound sense of peace and connection.
This episode is an intimate exploration of empathy and self-compassion, where we'll extend our heartfelt wishes for joy and relief from suffering, first to a loved one, then to ourselves, and finally to a neutral person in our lives. By doing so, we reinforce the importance of universal empathy, reminding ourselves that everyone deserves compassion. Tune in for a profound journey inward that promises to enrich your life with greater understanding and kindness towards all beings.
Discover the transformative power of loving-kindness meditation in a session dedicated to opening your heart and cultivating a deep sense of compassion towards yourself and others. As we guide you through a meditation infused with warmth and care, you'll learn to visualize a golden light of love that begins within and extends outward. Immerse yourself in an experience designed to connect you more deeply with the shared human journey towards happiness, and emerge feeling a profound sense of peace and connection.
This episode is an intimate exploration of empathy and self-compassion, where we'll extend our heartfelt wishes for joy and relief from suffering, first to a loved one, then to ourselves, and finally to a neutral person in our lives. By doing so, we reinforce the importance of universal empathy, reminding ourselves that everyone deserves compassion. Tune in for a profound journey inward that promises to enrich your life with greater understanding and kindness towards all beings.
Good morning. This morning I will be recording a loving, kindness meditation, so please settle in to a comfortable position and allow yourself to relax, take a deep breath and release. Take a deep breath and release For a few moments. Just focus on your breath and clear your mind of worries. Notice where you're breathing in and breathing out. Let yourself experience, and be aware a great amount of love. Notice how this love feels in your heart. Notice sensations around your heart. Perhaps you feel a sensation of warmth, openness and tenderness. Continue breathing and focus on these feelings. As you visualize your loved one. As you breathe out, imagine that you're extending a golden light that holds warm feelings from the center of your heart. Imagine that the golden light reaches out to your loved one, bringing him or her peace and happiness. At the same time, silently recite these phrases May you have happiness. May you be free from suffering. May you experience joy and ease. May you have happiness. May you be free from suffering. May you experience joy and ease. And repeating those again May you have happiness. May you be free from suffering. May you experience joy and ease. May you have happiness. May you be free from suffering. May you experience joy and ease.
Speaker 1:As you silently repeat these phrases. Remember to extend the golden light to your loved one from your heart. Feel with all your heart that your wish for your loved one is happiness and freedom from suffering. Now compassion for a loved one. Now think of a time when this person was suffering. Maybe they experienced an illness, an injury or a difficult time in a relationship.
Speaker 1:Notice how you feel when you think of his or her suffering. How does your heart feel? Do the sensations change? Do you continue to feel warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation? Continue to visualize your loved one as you breathe. Imagine that you are extending the golden light from your heart to your loved one and that the golden light is easing his or her suffering. Extend this light out to them during your exhale, with a strong, heartfelt wish that they be free from his or her suffering. Recite silently to him or her May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. And repeating May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. Notice how this feels in your heart. What happened to your heart? Did the sensations change? Did you continue to feel warmth, openness, tenderness? Were there other sensations, an aching sensation? Perhaps Did you have a wish to take away the other person's suffering? Compassion for self Complicated time when you had suffered yourself. Perhaps you experienced a conflict with someone you care about or did not succeed in something you wanted, or were physically ill. Notice how you feel when you think of your suffering. How does your heart feel? Do you continue to feel warmth, openness and tenderness? Are there other sensations, perhaps an aching sensation?
Speaker 1:Just as we wish for our loved one's suffering to end, we wish that our own suffering would end. May we also envision our own pain and suffering leaving us so we may experience happiness. Continue to visualize yourself as you breathe. Imagine that the golden light illuminating from your heart is easing your suffering With each exhale. Feel the light emanating from within you With a strong, heartfelt wish that you be free from your suffering.
Speaker 1:Silently recite this to yourself May I be free from this suffering. May I have joy and happiness. May I be free from this suffering. May I have joy and happiness. Repeating. May I be free from this suffering. May I have joy and happiness. May I be free from this suffering. May I have joy and happiness. May I be free from this suffering. May I have joy and happiness. And repeating again to yourself may I be free from this suffering. May I have joy and happiness. May I be free from this suffering. May I have joy and happiness Again. Notice how this feels in your heart. What kind of sensations did you feel? Did they change from when you were envisioning your own suffering? How is this feeling different from when you wish for a loved one's suffering to be relieved? Did you feel warmth, openness and tenderness? Were there other sensations, such as pressure? Did you have a wish to take away your own suffering? Compassion for a neutral person? Now visualize someone you either like or dislike, someone you may have seen in your everyday life, such as a colleague or classmate with whom you are not familiar, a bus driver or a stranger you pass on the street, although you are not familiar with this person. Think of how this person may be suffering in his or her own life. This person may also have conflicts with loved ones or may have suffered illness. Imagine the situation in which this person may have suffered. Notice your heart center. Does it feel different? Do you feel more warmth, openness and tenderness? Are there other sensations? How does it feel different from when you were envisioning your own or a loved one's suffering? Continue to visualize this person as you breathe. Imagine you are extending the golden light from your heart to them and that the golden light is easing his or her suffering. Extend this light out to them during your exhale. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness again.
Speaker 1:Notice how this feels in your heart. Did the sensations change from when you were envisioning this person's suffering? Did you continue to feel warmth, openness and tenderness? Were there other sensations? Did you have a wish to take away this person's suffering. How were these feelings different from when you were wishing to take away your own or loved one's suffering? Compassion for an Enemy. Now visualize someone with whom you have a difficulty in your life. This may be a parent or a child with whom you disagree, an ex-girlfriend or boyfriend, a roommate with whom you had an argument, or a co-worker with whom you do not get along. Although you may have negative feelings for this person, think of how this person has suffered in his or her own life. This person has also had conflicts with loved ones or has dealt with failures, or may have suffered illness. Think of a situation in which this person may have suffered. I'm going to go ahead and start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to start the recording. I'm going to Thank you. Notice your heart center. Does it feel different? Do you feel more warmth, openness and tenderness? Are there other sensations? Perhaps an aching sensation. How does your heart feel different from when you're envisioning your own or a loved one's suffering? Continue to visualize this person as you breathe. Imagine that you are extending the golden light from your heart to him or her, and that the golden light is easing his or her suffering. Extend this light out to him or her during your exhale, with a strong, heartfelt wish that he or she be free from suffering. See, this wish can be as strong as a wish for your own or a loved one's suffering to be relieved. Silently recite to him or her May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. If you have difficulty in wishing for this person's suffering to be relieved, think of a positive interaction you have had with this person that can help you in wishing them joy and happiness. Perhaps there were times when you got along, laughed together or worked well together on an assignment. Continue to silently recite May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from the suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. May you be free from this suffering. May you have joy and happiness. Again, notice how this feels in your heart. Did the sensations change? Did you feel warmth, openness and tenderness? How were these feelings different from when you were wishing for your own or loved one's suffering to end? Were there other sensations, perhaps a tightness in your chest? Did you have to wish to take away this person's suffering? And compassion for all beings? Now that we're almost to the end of this meditation, let's end with a wish for all other beings suffering to be relieved. Just as I have wished to have peace, happiness and to be free from suffering, so do all beings now bask in the joy of this open heartedness, wish to ease the suffering of all people and how this attempt brings joy, happiness and compassion in your heart at this very moment. Now you have finished this meditation session, when you are ready, you may open your eyes. Thank you for listening. This was a meditation by Julie Jewel Smoot. You can learn more about me online at wwwjuliejulesmootcom. You can also listen to my music that's available on Amazon Music, apple Music, itunes and Spotify and on my website. I hope you have enjoyed this meditation to bring loving kindness into your life. Namaste, hello, and today is a compassion meditation to ease anxiety. Opening your hearts by practicing self-compassion and compassion for others can help us to accept and give space to our anxiety. Sometimes, focused and kind attention is all we need to feel more peaceful and at ease. To ease your anxiety by opening your heart, try the following mindfulness exercise Sit tall but relaxed in a quiet and soft place. Breathe patiently and evenly in and out through your nose. Count out three slow and perfect breaths One long full breath in and one long full breath out, again with a full, slow breath in and a full, slow breath out. One more time Breathe in and then empty with slow breath out. One more time Breathe in and then empty with each breath out. Now let your breathing relax, but find a nice balance between letting go of a controlled breath altogether and still aware of extending the length of the exhale Breath and a tiny bit. Take note of how you're feeling right now in your body, heart and mind. Ask yourself what's present in the body. Maybe you notice physical, physical sensation, discomfort, ease. What's there and, from an overall sense of the body, check in with the heart space. Are there any emotions present? And what's going on in the mind? Are there any stories present, positive or negative, that you may have? Have you felt this sensation or these emotions before? Notice what's here without self-criticism, without self-judgment, and in fact, notice what's here with an open heart, a loving kindness, that sense of compassion. We'll repeat to ourselves a few phrases. The first is these feelings are not mine alone to carry. Again, these feelings are not mine alone to carry. Secondly, there are many others who feel the same way I do. There are many others who feel the same way I do. Third, I accept these feelings, thoughts and emotions as a shared human experience. Thoughts and emotion as a shared human experience. I accept these feelings, thoughts and emotions as a shared human experience. And, as you say these phrases, notice again if there's any reaction in the body, heart or mind, be kind to yourself, accept how you are feeling and extend yourself this compassion. Thank you, calming the body. When the mind grows agitated, the body often follows suit. When the road is agitated, the body often follows suit. Luckily, the relationship between the body and mind is a two-way street. As you calm the body, the mind will likewise relax. It is a powerful way to encourage the body to relax and anyone can do it. Pick a position in which you can do this exercise. You can do this exercise sitting, standing or lying down. It can be done anywhere or at any time. You need to calm down. Allow the eyes to close, tune into the station of breathing at the nostrils. It may help to take some deep breaths to arrive into your present time. Experience as you breathe in, picture the arm filling with the energy of the breath. As you breathe out, imagine pushing the breath energy out through your fingertips. Tune into the left arm as you do this, keeping both the physical body and the visualization in your awareness. When the mind wanders off into thought, gently bring it back to the breath. After two or three minutes, switch to the right arm. Breathe in, filling the arm with the breath energy. Exhale and release the energy through the right fingertips. Continue with the right arm for a few moments Now shift your awareness to the torso, visualize the entire chest, abdomen and breath energy as you inhale.
Speaker 1:push the breath down out through the bottom of the spine and tailbone as you exhale. After a few minutes, continue with each of the legs. Start with the left leg for a couple minutes, pushing the breath out through the feet, Switch to the right leg, continuing the same practice for two or three minutes. At the end, try bringing it all together. Breathe in and fill your entire body with the breath. Imagine the body being filled with the energy of the breath, from head to toe Exhaling. Let the breath out through the fingertips, the base of the spine and the feet.
Speaker 2:Thank you.
Speaker 1:And when you're ready, bringing awareness to your hands, wiggling your fingertips, touching your leg, giving yourself a hug. Namaste, hello and welcome to this meditation. Sit quietly for a few moments, settling into your seat. Notice the feeling of your breath entering and leaving your body. Notice the sounds around you, the sensations on your skin, the sensations within your body. Notice any thoughts that might be floating to the surface. Imagine these thoughts as icebergs.
Speaker 1:The thought is that what we see above the surface of the water, beneath the surface, the much larger part, is an emotion or several. For example, if we are thinking about our long to-do list and how we're never going to get it done, the emotion below the surface might be anxiety or guilt. If we're struggling with an argument we had with a loved one, the underlying energy might be sadness or a feeling of abandonment. What emotions are beneath your thoughts right now? If you are able to name these emotions out loud or write them down, and what if I tried talking to her? I gently return to the emotion. I feel sad, I feel angry, I feel hurt, I feel lonely. Notice if there are any emotions lurking around that might feel less difficult. Is there any joy, excitement? Is there any space for all these emotions to coexist. Every time a thought arises, name the emotion beneath it, that large, often unseen part of the iceberg. Continue naming the emotions until it feels as though you've named all of your current resonant emotions. Don't worry if more pop up. It's never too late. See if you can feel where these emotions are living within your body. This is a practice that takes time to establish, so be very patient with yourself.
Speaker 1:We are not accustomed to taking note of what we are feeling in our body unless it's acute pain or an open wound. One way we can do this is to look for tingling or tightness. Emotions can show up as a fluttery feeling or a clenching, or you might feel actual physical pain. Try going through your body slowly, bit by bit, to keep things simple. Do you notice any sensation of emotion in your head, neck and throat area, your chest and upper back and the space around your heart? Travel through your shoulders, your upper arms and your hands, your stomach area, lower belly and pelvis. Bring your consciousness to your seat and to your lower back, your legs, your feet. If you notice any feelings in these places, observe them but don't interact. Note them but don't try to change anything. Be curious but compassionate.
Speaker 1:It is human to have emotions. If we are alive, we are feeling them in our physical body. If we've been so busy or preoccupied for some time, we may not have noticed these feelings until now, or we may not even want to be experiencing emotions. See if you can allow your feelings to just be there. See if you can pull up a chair next to the flooding or the buzzing and experience it. Notice if any fear comes up around from doing that, which is very natural. If something feels too traumatic or too jarring and it doesn't feel safe to feel, please let it go for now. Thank you.
Speaker 1:Notice if there is a message your body or self needs to hear right now, it could be I'm here. It might be you are, are loved or I am loved Some other examples that might work. It's safe to feel this. I'm safe to feel my feelings. I'm safe to feel my emotions. I'm safe to speak my truth. I'm doing the best I can in this moment. I'm doing the best I can in this moment. I forgive myself. I forgive those who have hurt me. I am worthy, I am enough. It may help to place a hand gently on your chest or stomach. Repeat this message to yourself gently and kindly. It may help to place a hand gently on your chest or stomach. Repeat this message to yourself gently and kindly until you notice a shift. Then gently let it go. You can repeat this with as many feelings as you like. So repeating to yourself again I am loved, I am enough, I am worthy, I forgive myself. Everything is perfect in this moment and connecting to your breath.
Speaker 2:And if you feel called toning an om, toning an om with me Om, om, aum, aum, aum, aum, aum, om, om, om, Om, om, om Om.
Speaker 1:Om, om, om Om. When you feel ready, start to wiggle your toes and your fingers Maybe if you're laying down on the floor, touching the carpet or your yoga mat or your blanket it and when you're ready, rolling to one side, giving yourself a hug and gently pushing yourself to sitting in an S style or Indian style and opening your eyes, look around the room, ground yourself in your environment and know that feeling emotions is perfectly fine. Everybody has emotions and feelings and you don't have to get stuck there. You can feel your feelings, you can let them be expressed, you can work your way through them and you can move on with your day, and this guided meditation was naming the feelings. I hope you enjoyed this guided meditation and to check out more, go to my website, amazon Music or wherever you listen to your podcast and thank you for listening. Namaste, thank you.
Speaker 1:Today's meditation is Understanding your Emotions. To begin this meditation, please bring kind awareness to how your belly, chest and head each feel when you reflect on this topic, the emotions that you associate with these feelings. The positive and negative impact of any stories you believe in regarding this topic. The fact that many others are feeling similarly about this topic as you are how you might feel with increased awareness around the topic, when you apply increased mindfulness to this topic in your day-to-day life. I invite you to get comfortable, sitting or lying down, getting a blanket or no blanket, taking some deep breaths to settle into the moment, good, bringing yourself to the here and now, the emotional experience. Emotions are complex occurrences that can be most simply understood as a combination of physical sensations and thought patterns. When we mindfully tune in to your emotional experience, you can begin to break it down and separate yourself from its power. With wisdom and care, you'll be able to let go of your feelings rather than allowing them to rule you. Find a posture that feels both comfortable and conducive to mindfulness, although you may not know what works for you in general, be open to any adjustments that can be made. Take a few moments to examine the body and what is present.
Speaker 1:Bring to mind a recent experience of joy or happiness. Try to recall as many details as you can about this event. Visualize the experience and give it space to be present in the mind and body. As this emotional experience is with you, investigate it closely. What is this joy? Notice what you feel in the body. You may notice a relaxing of the shoulders, a gentler deeper breath or a warmth in the chest. There's nothing you should or should not be feeling. Just recognize your own experience of joy. Tune in to the mental state that accompanies this physical sensation as you rest with the memory of joy.
Speaker 1:What is happening in the mind as you rest with the memory of joy? What is happening in the mind? Notice if it is calm, active, agitated or at ease. There is a wrong answer. Familiarize yourself with the experience of joy. Now do the same thing with a recent experience that was unpleasant. It may be in the time in which you are stressed, anxious, frustrated or sad, anxious, frustrated or sad. Steer clear of experiences that are powerfully charged, like an intense argument or workplace conflict. Instead, start with something minorly unpleasant, like sitting in traffic or navigating a crowded grocery store. Investigate this experience in both mind and body, resting with each for a few minutes, thank you. Return to the body and the breath for a minute at the end of your practice. Allow the mind to relax for a few deep breaths before opening the eyes.
Speaker 2:Ah, ah, ah, ah Ah.
Speaker 1:When you're ready, open your eyes, look around the room, maybe wiggle your fingers and toes, bringing yourself into the present moment. This meditation was understanding your emotions and namaste. Good morning. This morning's guided meditation is on self love. I invite you to get a pillow. Make a nest sit in your recliner, lay down in your bed. Get a yoga mat make a nest sit in your recliner, lay down in your bed. Get a yoga mat lay down on the floor. Make yourself comfortable. You can pause this right here while you get those things for yourself yourself.
Speaker 1:Self-love meditation a powerful practice that can ease a racy mind. By drawing our attention to our innermost self, we find our source of inner peace and acceptance. Stressful thoughts gently diminish as we gain peace required to move forward with grace. Manage as we gain peace required to move forward with grace. If we do not allow the natural love for ourselves to be expressed, love does not reveal its beauty very often throughout each day of our lives. Get into a nice relaxing position, removing any distractions for the duration of the session. Take the very first action in self-love right now your ability to breathe in and out at will in all different kinds of ways. Our breath has literally been there our whole entire lives, changing as needed to the demand of exciting circumstances and following effortlessly when we are resting. Taking multiple full, deep breaths every day has proven to change our bodies and minds for the better. Take in five full, deep breaths, holding it for a moment at the top and naturally exhaling. If we do not allow the natural love for ourselves to be expressed, love does not reveal its beauty very often throughout each day of our lives. Get into a nice relaxing position, removing any distractions for duration of the session. Take the very first action in self-love right now. Your ability to breathe at will in all different kinds of ways. Our breath has literally been there our whole entire lives, changing as to the demand of exciting circumstances and flowing effortlessly when we are resting. Take multiple, full and deep breaths every day is proven to change our bodies and minds for the better.
Speaker 1:Taking five full, deep breaths, holding it at the top for a moment and naturally exhaling One. Inhale a nice, long, deep breath, expanding your belly and lungs as much as you can Hold it and exhale gently with relief. Two, exhaling fresh oxygen that will be supplied to your bloodstream, holding it to soak in and exhaling without any effort. 3. Inhale feeling rejuvenated and invigorated by this breathing. Hold it and exhale easily. 4. Inhale, noticing how breathing fully comes naturally for you, pausing to soak it in and exhale any tension or worry. 5. Inhaling fully is an act of self-love. Pausing to feel this love and exhale into complete relaxation. Let your breath flow at a pace without any effort from you. Now Good, by doing this, you are proving you are capable of self-love. Sorry, deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, sometimes referred to as the rest and digest system. By breathing deeply and often, you are commanding your body to rest, which relaxes and rejuvenates you. This is self-love in its simplest form, that anyone can do any time of the day.
Speaker 1:Now let's honor ourself by relaxing the mind even further. Notice how your thoughts are rising in your mind, one after another. See them come, see them go. Some thoughts linger for some time and some thoughts only come for a split second. If you can really focus, you will even notice smaller thoughts, such as describing the world around you or labeling the things in your surroundings. Let your hearing become super alert now and try to focus on some sounds around you. Maybe you can hear the sound of your breath. Can you hear the nature nearby, or perhaps cars passing by or people talking with each other? Just go from sound to sound, focusing on only one at a time. Now, stop focusing on any sound in particular and just allow all the noises around you to come in equally, and when you hear them, they almost act as tiny waves of relaxation, calming your mind. Good, your mind relaxes when you activate your senses on command. Let's use the power of your amazing visualization abilities to induce self-love. Begin imagining yourself full of abundance of self-love.
Speaker 1:2. Inhaling fresh oxygen that will be supplied to your bloodstream, holding it to soak in and exhaling without any effort. Three inhaling feeling rejuvenated and invigorated by this breathing, hold it and exhale easily. Four inhale noticing how breathing fully comes for you, naturally pausing to soak it in and exhale any tension or worry. And five, inhaling fully as an act of self-love, pausing to feel this love and exhale into complete relaxation. Let your breathing flow at a pace without any effort from you. Now, good, by doing this, you are proving that you are capable of self-love. Deep breathing increases the supply of oxygen to your brain and simulates the parasympathetic nervous system, and sometimes referred to as the rest and digest system. By breathing deeply and often, you are commanding your body to rest, which relaxes and rejuvenates you. This is self-love in its simplest form that anyone can do at any time of the day.
Speaker 1:Now let's honor ourselves by relaxing the mind even further. Notice how your thoughts are rising in your mind, one after another. See them come and, see them go. Some thoughts linger for some time and some thoughts only come for a split second. If you can really focus, you will notice even smaller thoughts, such as describing the world around you or labeling the things in your surroundings that you're hearing. Become super alert now and try to focus on some sounds around you. Maybe you can hear the sound of your breath. Can you hear the nature nearby, or perhaps the cars passing by or people talking with each other? Just go from sound to sound, focusing on only one at a time. Now stop focusing on any sound in particular and just allow all the noises around you to come in equally, and when you hear them, they almost act as tiny waves of relaxation, calming your mind. Good, your mind relaxes when you activate your senses on command.
Speaker 1:Let's use the power of visualization abilities to of self-love. See yourself now choosing healthy foods and cooking at home, so you know all the ingredients you are putting into your body Vividly. See yourself eating well and when you eat well. See yourself enjoy these moments and you will feel the nutrition that your choices bring to you. Enjoy these moments and you will feel the nutrition that your choices bring to you. Imagine now that you have a strong will to avoid junk foods and unhealthy drinks. See yourself in great detail, confidently saying no to these things. You feel very proud now when you avoid eating something. You feel very proud now when you avoid eating something unhealthy.
Speaker 1:Good eating, healthy is an essential component in self love. Another form of self love observing your mental chatter. In order, in order to have great self love, you must expand the good things you feel about yourself and challenge any negative thoughts as soon as they arise. So hear yourself saying when I fully love myself, I am able to fully love others. Deciding to love myself is a wonderful agreement. Let's say that again when I fully love myself, I am able to fully love others.
Speaker 1:Deciding to love myself is a wonderful agreement. Each day, I allow love for myself grow more and more, I am worthy of love and I honor the joy that comes from with it. Deciding to love myself unconditionally, no matter what happens, feels wonderful. I deserve love and self-respect. My self-esteem grows along with my self-love and I love and accept everything about myself completely and always love myself. Today I love myself even more than yesterday. Truly loving myself is easy for me. The more I love myself, the better my entire health. I have love. Every moment of my existence, every part of me that makes me who I am is accomplished with love. I have unconditional love within me that overflows in abundance to those around me. Great. Now, gently open your eyes, take a fresh breath and know that, wherever you, and know that whenever you love yourself, you will find love. Thank you and namaste this meditation.
Speaker 1:This meditation was a self-love guided meditation. I hope you enjoyed and listen. I hope you have a great day. If you want to learn more about me, check out wwwjuliejulesmootcom. I have music where I play gongs and hand pans and Tibetan singing bowls available for purchase on Apple Music and Amazon Music. Thank you for listening. Good morning.
Speaker 1:I've come across this book, activate your Merkaba and Reach a Higher Consciousness by Suzanne Johnson, and I'm finding in the first, the first chapter. So I wanted to share a meditation from this book that that I'm finding, um, very helpful. Um, it's called, uh, the heart meditation and love meditation, uh, and I'm finding that these are meditations that I that I need to do for myself to connect to my heart and to love. You can perform them in five minutes, but preferably should do 15 to 20 minutes of meditations twice a week, but if you have the opportunity, do them on a daily basis. But if you have the opportunity, do them on a daily basis. So I wanted to share this meditation with you, make yourself comfortable.
Speaker 1:So the heart meditation is a meditation where you should anchor your heart into the earth and the sun. You will be sending your love to them and you will feel how both their earth and the sun and their love and how they send their love back back to you. In this way, you will be creating the experience, a trinity of love between the mother earth, the father, son and the child, which is you. Feel this love, radiate and fill all parts of you with love. I invite you to sit comfortably with your feet firmly placed on the floor, or stand up, if this suits you better.
Speaker 1:Inhale a few deep breaths and close your eyes. Inhale a few deep breaths and close your eyes. Imagine yourself standing in a beautiful space here on earth, a place that you love and where you feel secure. It can be a forest, or by a lake, or up in the mountains. Choose a place that you like and feel like the most and observe all the details. Feel how your love of the mother earth grows and grows. Feel how your heart opens and feel how your love to Mother Earth radiates outwards from your heart. You are now creating a sphere, a globe, containing your love to the Mother Earth. Transport this sphere of love deep down into the Earth and allow her to receive your love, to receive your love. Soon you will feel the response from the mother and you will feel her love for you. Her love fills all parts of you. Sit in her field of love for a while, thank you. Turn your gaze towards the night sky. You will see all the stars and and planets and you are filled with your love to the father. Feel how your love grows and grows, how your heart opens and how your love to the Father is radiating outwards. You are now creating a sphere, a globe, containing your love to the Father. Transport the spear of love up high, up into the sun itself, and allow him to receive your love.
Speaker 1:Amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen, amen. Soon you will feel the response from the father. You will feel his love for you. His love feels all parts of you. Said in the father's field of love for a while Sssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss, thank you.
Speaker 1:Now you will also see how the father and the mother send their love to each other and you will see how you all together form a trinity of love the Mother, the Father and the Holy Child. This child is you Together. You are now creating the original Holy Trinity. Feel the essence of love radiating between the three of you. Sit in this field of love, radiating between the three of you. Sit in this field of love for a while, thank you. When you are ready, wiggle your fingers Maybe, touch your hands, stretch your body, move your body how you feel that you need to move your body, stay connected to your breath and stay connected in the love. Then, when you believe you are done moving your body and integrating the love that you felt from the mother and the father and the love between you, open your eyes, look around this space, bringing you into the here and now. Namaste. And this meditation was the heart meditation to activate, to Activate your Merkaba and Reach a Higher Consciousness. By Suzanne Johnson. I'm loving this book.
Speaker 1:And then the next meditation I wanted to share with you today is the love meditation. This meditation is to create an inner understanding that we are all one and everything we do affects each other. When you can feel and understand the importance of being in the energy field that brings you well-being, then you also appreciate it. Appreciate it concerns us all. Sit comfortably with your feet place firmly on the floor and the palms of your hands facing downward on the knees.
Speaker 1:Repeat silently to yourself I am love. See, see how you radiate love and become like a flower, core of a flower. Repeat silently to yourself I am love. All are love. See how everyone around you are like petals in the flower and radiate the same love. We are one. See how you all together form a large flower. We are love. See how this flower radiates the same love I am love. See how your I am becomes the flower. All are love, all our love. See how large your environment has become, new and larger petals in the flower radiating the same love. We are one. See how you all together form a very large flower. We are love.
Speaker 1:See how this flower is radiating the same love. Repeating, repeating silently to yourself I am love, all our love, we are one, we are love. I am love, all our love, we are one, all our love, we are one, we are love. Repeat the meditation and let your I am your flower grow more and more Soon. You will be covering large areas of the earth. Continue until you reach around the globe, until your I am flower and its petals encompass the whole planet and you see or feel how the whole planet is radiating with love. This is oneness, conscientious. This oneness, conscientiousness or unity, set in, set in this feeling for a while. Wishing you success, namaste.
Speaker 1:This morning I wanted to share a guiding meditation Titled Finding the Breath. Finding the Breath. The body is always breathing and the breath is constantly moving. Your breath is not the only place to start. It is a constant you can return to anytime. You need a little centering In this practice. You will gently find the breath in the body. There is nothing to figure out, there are no problems to solve and there is nothing special you need to do Constantly return to your direct experience of the body breathing. You are training the mind to be with one experience, without distraction.
Speaker 1:Find a comfortable position for the body. Sitting is often recommended as it helps keep the body awake and energized. You can also try laying flat on your back or standing. You may sit on a yoga mat, meditation cushion or chair. Find what feels comfortable and sustainable for a few minutes of stillness. Gently allow the eyes to close. If you're more comfortable with the eyes open, try softly gazing at the floor or ceiling, depending on your position. Allow the eyes to relax and rest on one spot.
Speaker 1:The idea is to minimize distractions in your practice. Bring your awareness to the abdomen, relaxing the muscles there. See if you can feel the natural raising and fall. Imagine the body is breathing itself From the navel around to the obliques. Notice the movement with each breath. Take a few breaths like this. Move your awareness up to the chest as you inhale. Tune into the expansion of the lungs and the raising of the chest as you exhale. Feel the contraction and movement. See if you can follow the filling of breathing from beginning, from the beginning of your inhale to the nostrils. The feeling of the breath may be more subtle here. Try taking a deep breath to see what is present for you. You may notice a slight tickle at the top of the nose. As you breathe in, you may notice that the breath is slightly warmer on the body.
Speaker 1:Breathing in one of these three spots, when the mind wanders, refocus the direct on the direct experience of the breath. Continue to observe the breath for a minute or two. So, so, so, thank you. Wrapping up this period of practice, bring awareness with you. Bring this awareness with you into your daily life. Stay in touch with the breath in your, in your body to help the mind remain present. Namaste. The mind remain present. Namaste.
Speaker 1:Hello and welcome to this meditation to relieve depression and anxious thoughts. Make sure you are in a comfortable position and you will not be disturbed for the duration of the session. Bring your focus to your breath and really pay attention to how your lungs expand and contract when you inhale and exhale. Let your breath flow how it wants to. Right now, notice your jaw and if you feel any tension here, just notice it. Don't try to change anything. Now breathe into the sensations in your jaw and, as you exhale, allow it to release a little. Inhale again.
Speaker 1:Imagine that you're breathing in new life and when you exhale, let all the fear completely fade. Take another breath in and when you exhale, feel yourself, let go of any worries. Notice how relaxed you are becoming right now. Let another breath come in naturally. Imagine a bright future and as you let it go, notice how depression eases and fades. A gentle wave of relaxation sweeps over you as you breathe in and out.
Speaker 1:Allow your breath to flow naturally now. Let yourself feel calm and peaceful. You deserve this wonderful feeling of serenity. You are open now to receive new thoughts and you open up even more with each breath you take in to a new and fresh energy. Notice how new ideas begin to present themselves to you. Notice how new ideas begin to present themselves to you. Bring up feelings of abundance, as if you have so much that your cup pours over for others to enjoy the abundance you have created. Imagine that you are energized and have a zeal for life. Even if this is not true of your present self, imagine it vividly and with as much detail as you can. See yourself full of energy and optimism. You can imagine it as if you are watching a movie of yourself, if this helps. But see the colors brightly and watch yourself full of ambition taking steps toward achievement.
Speaker 1:Stay with your breath and allow your attentions to remain positive, even if you don't feel positive in this moment, you can imagine what being joyful is like. So breathe into this joy you are creating and notice how you are constantly sifting any depressed or anxious thoughts right now into peaceful feelings. Instead, by following your breath, breathe deeply and allow your exhale to completely relax you. Any thoughts that previously held you back became smaller and smaller. Watch negative thoughts diminish little by little, as if you are riding away in a car and these negative thoughts are sitting along the roadside, shrinking into the distance as you ride away with ease. As you see them go, you are freed from their grip. If you have any more Negative thoughts arise, drop them off on the side of the road by any creative means that arises and ride away. Watch them grow smaller and smaller Until they are consumed by the horizon.
Speaker 1:Allow yourself a few moments to simply be, notice and feel the changes from this moment right now and the difference between how you felt before you began this meditation. How you felt before you began this meditation. Your new thoughts find a new home with your inner being. Return your focus to your breath for a few moments In your own time. Whenever you are ready, slowly open your eyes. Good, commend yourself for making these steps towards a better life. Accept this wonderful change to your new life. Take as much time as you'd like to be in gratitude for several moments. Namaste, this was a meditation, um by julot. Breathe away anxious thoughts. I hope you enjoyed and will listen to more guided meditations. Namaste.