A first meditation

Find a comfortable position, sitting or lying down. Gently close your eyes. Rest your hands over your heart, and begin to notice the rhythm of your breath.

With each inhale, imagine drawing in fresh air like the gentle flutter of butterfly wings. Cool, soft, and delicate.With each exhale, release any heaviness, any armor around the heart — as though a cocoon is opening, making space for your own emergence.

Visualize a green light glowing at the center of your chest, the color of tender leaves in springtime. With each breath, this light expands — warm, radiant, alive.

Now imagine a butterfly landing gently on this green glow. Its wings are iridescent, shimmering with hues of emerald, rose, and gold. With every beat of its wings, your heart grows softer, lighter, more open.

See more butterflies arriving, floating gently toward your heart space. They carry messages of love, compassion, and freedom. As they gather, your chest feels illuminated — a sanctuary where love is infinite and unbound.

Feel the fluttering spreading through your entire body:

• Softening your shoulders

• Filling your arms and hands with warmth

• Expanding down into your belly and hips

• Flowing all the way into your legs and feet

Your whole being vibrates with the tender rhythm of butterfly wings.

Whisper silently or aloud:

“My heart is open. My love flows freely. I am held in the wings of compassion.”

Repeat this three times, letting each repetition land deeper.

Rest in this glow a few more breaths. When you are ready, imagine the butterflies taking flight — carrying your love and light out into the world. Trust that the energy you’ve cultivated here will ripple out to touch others with grace.

Gently bring your awareness back to your breath. Wiggle your fingers and toes. And when you’re ready, open your eyes, carrying this softness with you.