Hey there.
Today's practice is an invitation to come home to your heart.
To soften,
To breathe,
And to rest in warmth and care.
So go on and find a comfy seat or a place to rest.
Let your shoulders drop.
Let your jaw relax.
Let your face soften.
Take a few settling breaths here,
In through the nose and out through the mouth.
If it feels comfortable,
Place one or both hands over your chest.
Feel the natural movement of your breath beneath your hands.
The subtle rise as you inhale,
The soft fall as you exhale.
Noticing the alignment of your heart and your head and your hips.
And again,
Feeling the warmth of your hands.
Now begin to imagine a warm,
Gentle light glowing in the center of your chest.
Not bright or overwhelming,
Just steady and comforting like a candle flame or the warmth of the sun through a window.
With each inhale,
Imagine that light expanding slightly,
And with each exhale,
Imagine it settling and softening,
Soothing and calming as it spreads.
There's nothing you need to force here.
You're simply breathing into the heart space,
Allowing warmth,
Ease and openness to grow naturally.
If your mind wanders,
That's okay.
Each time you notice it wandering,
Gently guide your attention back to the breath,
Back to the soft glow in your chest.
Now imagine this warm glow spreading through your shoulders,
Down your arms,
All around your torso and belly and back,
Into all your fingers and toes.
This warm light spreading through your whole body.
This is a space of kindness,
Compassion and presence,
A place you can return to any time.
This loving glow,
Ready to give you a warm hug from the inside.
Take a few more deep breaths in and long,
Slow breaths out as you continue to stay in this warm glow for a few more rounds.
When you're ready,
Gently return your awareness to the room around you.
Maybe open your eyes nice and wide,
Give your eyes a few circles around,
Taking in your surroundings,
Bringing awareness to your fingers and toes,
And keeping this sense of warmth and connection with you as you move through the rest of this day.
And until next time,
Have a good one.
