Day 6 — Meditation on Love — 30 Days of Mindfulness Challenge

It's Kino here. Thanks so much for tuning in to this meditation for heart opening. Come to a comfortable seated position and let's get started. Gently close your eyes. Sense of mindfulness. Just notice your breath, however the breath arises. Moving in and out. Be aware of the sensations in your body. Notice how your body feels. Be aware of the quality of your mind. Beginning with these few moments of mindfulness to establish the inward turning of the mind. Beginning of every meditation. And as you draw your attention inward, there may be subtle changes in the quality of the breath. Subtle changes in the feeling in the body. Subtle changes in the quality of your mind and your emotions. Just observe. Invite your mind to be embodied and aware in the same calm and equanimous manner at the level of the heart. If it helps you, you can bring your hands to the heart center or you can just bring your attention there. Feel the breath moving in at the level of the heart. The breath moving out at the level of the heart. You might find it useful to feel as though your breath is traveling in and out at the level of the heart. At the center of the sternum. Be aware of all the sensations in your body at the level of the heart. Notice how you feel the physical body at the level of the heart. The inner body. So feel the space behind the sternum. The space of the inner body at the level of the heart. And the space around the body at the level of the heart. And just hold this space for a few moments. See what comes to you. See what arises as you keep your attention centered and grounded at the level of the heart. Perhaps you notice there are some emotions. There may be an achy vulnerability, a woundedness. Perhaps there's sadness or tightness like anger or anxiety. Whatever you observe at the level of the heart, just hold it there for a moment. The first step in opening your heart is to open your heart to yourself. To your emotions. To whatever play of light and shadow is within you. If you feel love and peace, wonderful. If you feel anxiety, sadness, hold that too. Welcome. Welcome. Welcome. All the emotions at the level of the heart. So you can practice being comfortable with your discomfort. You can practice being non-attached to your pleasure, your happiness, your highs. So that the heart can grow big enough to hold the agony and the ecstasy. The totality, the wholeness that is life. Maintaining your awareness at the level of the heart. Feel the vibration of true love, compassion, kindness, and goodwill. What you could experience perhaps is the presence of a warm white light. The light of spirit. The light of God that is within you. Feel that illumination from your heart center. And feel it expand to cover your whole body. And you might say the words in the channel of the heart, May I be filled with love. May every cell of my body be vibrating at the frequency of love. May the energy being that I am be vibrating in harmony with the frequency of love. In the space of love there is kindness, wisdom, and understanding. There is friendliness, tolerance. Allow yourself to just hold the vibration of love towards yourself in your own energy field. And then say the words in the channel of the heart, I am love. Who I am is love. I am love. I embody love. I give love towards myself. My true nature is love. Now as you are aware of the energy being that you are, feeling the space around the body, expand outward so your energy blends with the energy all around you. Out in the space of wherever you find yourself now, blend your energy with the energy around you. And say to your world, the world that is nearby you, I love, honor, and accept you completely. May I live in harmony with the world around me. May the vibration of love that is who I am emanate outward from my heart center as a light unto the world. Feel the presence of every living being, every plant, every animal, every packet of energy, every human being, beings of the land, beings of the air, those who have a body, those who live in the spirit, every planet, every galaxy, the entire cosmos. Feel your connection infinitely outward with the fabric, the heartbeat of the universe, vibrating in love. May all beings be filled with love. May all beings recognize their true nature, the nature of love. May all beings live in harmony as friends. May the whole universe resonate in the wonderful symphony that is love. Bring your hands to your heart center to call your energy back to your body. Be aware of your breath, your body, your mind. A long, deep inhale. And as you exhale, softly open the eyes. Thanks so much for joining me on this meditation. May you be filled with love today and every day. Namaste.