Thank you for joining me today.
My name is Amanda and I am honoured to be your guide for the next half hour while we practice this 30 minute heart expansion meditation.
If you haven't done so already I invite you to make yourself as comfortable as you can be,
Preferably with your back supported and your head free,
But also any other way that works for you.
I invite you to close down your eyes and just start tuning in to the natural rhythm of your breath,
Watching as it enters and exits your body,
Not trying to change it in any way.
Just accepting it for how it is,
Accepting yourself for how you are and welcoming every little part of you into this meditation.
Whatever you've been through,
Whatever you're going through,
Whatever you're looking forward to,
All of you is welcome here.
The theme at Centred Meditation this week is gratitude.
I encourage you to look back on the day and see the good,
To notice the kindness of others however small,
And to be proud of the contribution that you've made to the world around you,
Especially if that contribution involved caring for yourself,
Because it is a great way to be grateful for others,
It is only through caring for yourself that you truly have space to care for others.
Let's start by gently guiding the breath all the way down into the belly,
Feeling the belly rising with each inhale and falling with each exhale.
Feeling the cool air passing through your throat,
Through your chest,
Into your belly,
And then all the way back out again.
Just continuing with slowly and slowly,
Feeling the breath,
And then steadily breathing,
Filling your belly with fresh new air,
Remembering that whatever happens during this meditation,
Wherever your mind roams,
It's perfectly okay.
You're thinking and feeling exactly what you're meant to be thinking and feeling,
And thoughts and emotions passing through you is an important part of the meditation process.
Just letting them pass without judgement,
Without control,
And without even curiosity.
Letting go of your belly breathing now,
And just starting to lengthen your exhale.
You're not being precise,
You're just having an intention for your exhale to be longer than your inhale,
Even just slightly.
You're not straining in any way,
You're not trying to be too precise,
You're not exhaling to the point of discomfort.
Just a slightly longer exhale than inhale.
With each lengthened exhale,
Feeling your body softening,
Letting go of the tension,
And just loosening and sinking into the support beneath you.
Just imagining any excess tension melting away with each lengthened exhale.
Don't be hard on yourself,
It's all part of the journey.
Let your mind clearing itself up,
Debugging,
And making connections that need to be made.
Only at the point that you become spontaneously aware of thinking,
Gently,
Easily,
Lazily,
Back towards your anchor once again,
Using no effort whatsoever.
No force and no control.
Keeping your eyes closed,
You can let your breath return to a natural rhythm,
Bringing to mind if you can someone that you love.
Someone that you care for.
Someone that makes you smile.
Seeing every little thing about them.
Every little thing that you love.
And feeling that smile spreading within you.
Noticing what a smile feels like throughout your body and within your heart.
As you hold this person that you love in your mind's eye,
Feeling your eyes widening,
Your lips spreading and curving upwards,
Your shoulders softening,
Your tummy loosening,
And your heart beating.
And letting yourself love.
Whenever you happen to become conscious of your thoughts,
Or memories,
Or self-doubt,
Using that person that you love as your anchor.
Bringing them back into your mind again.
And feeling yourself smile.
Feeling that love through your whole body.
Drifting away and drifting back.
Loving and smiling within.
Whatever is happening inside of you is perfect.
You are not your thoughts.
Your thoughts are simply passing through you.
You are not your emotions.
Your emotions too are simply passing through you.
You are the one that watches.
You are the one that sees.
You are the one that loves.
Letting go of your anchor now.
And just resting for the last few minutes.
Allowing the effects of your meditation to slowly sink in.
There's nothing to do here but rest.
I'll let you know when it's time.
Gradually starting to deepen your breath now.
And feeling whatever the tips of your fingers are pressing against.
Noticing again the soles of your feet.
And what they can feel.
Perhaps wiggling your toes and your fingers.
Moving your tongue and your mouth.
And if it feels right,
Stretching your head from side to side.
Keeping your eyes closed for as long as you need to.
While you come back into your body.
Becoming aware of your space once again.
My name is Amanda.
It has been an honour guiding you today.
If you'd like to talk about anything that comes up for you during the meditation,
You can always reach out or stick around for a chat if you like.
You're also welcome to leave the meditation peacefully.
In any way that suits you.
