Keep in mind, you can mix and match as you like
Start by taking a few breaths consciously, if that works for you. Bring your attention to the Heart Centre – the centre of the chest.
Ask/ invite the Teacher(s) to guide you. You can use their name(s) or not, as you wish. If you use their name; use their full name including titles. Always, as a sign of respect.
Imagine you can open a door in the bottom of the heart and let it extend down to your lower tummy while you stay in the Heart Centre. You will like experience your breath starts to move to the lower tummy. Give yourself the time you need.
Make a point to open to the Teacher(s), remember his presence.
Then, when you are ready, imagine opening a door in the top of the heart and allow the heart to extend up to your fore head. – don’t be concerned if these channels don’t stay open easily. Just make the connection, in time they will be there.
Make a point to open to the Teacher(s), invite him in to do what he sees best for you
Invite love into your heart. (use a memory, or a feeling towards a given person or event if you need to)
Make a point to allow the love.
If any thought, attitude, negativity or preoccupation interrupts that openness immerse it into the space of love that has been created.
Hold the focus on love and allowance even if something negative is not immediately resolving. Allow it to float in the love. Don’t judge, allow instead; but hold your intention on the love space that you have created.
If you can, remember the Teacher(s), allow his presence into your heart space.
Always move towards quietness. That means; be quiet with what is taking place. Even if it is very ‘loud’ in you with mental /emotional noise. Learn to be quiet with it. This quietness is akin to the love that comes in. The movement towards quietness is you moving towards the deeper being inside.
When you have completed the 20, 40 or 60 minutes that you intended; acknowledge the Teacher(s) when you finish.