Welcome to this heart-centered mindfulness meditation.
Take a comfortable seat or if you prefer,
Lie back.
Let your hands rest easily,
Close your eyes or soften your gaze.
Take a slow deep breath in and release it fully.
For the next few minutes,
There's nothing to solve,
No meeting to run,
Nobody to impress.
You can put down the weight of your role on this planet and simply arrive.
Notice the rhythm of your breathing.
Allow the body to be supported by the chair or the floor or the bed beneath you.
Feel the soles of your feet rooted into the earth.
Relax your shoulders,
Soften your jaw,
Let the belly ease.
Notice if your mind begins to drift.
That's perfectly natural.
Each time you notice,
Gently bring your attention back to the simple rise and fall of your breath.
Now bring your attention to the area of your heart.
You might even place a hand on your heart as a gesture of care.
Feel the breath moving in the chest,
Rising on the inhale,
Falling on the exhale,
Expanding and softening.
Now with each inhale,
Invite space and steadiness into the heart.
And with each exhale,
Release tension,
Pressure,
Expectation.
You might silently say,
This is my center.
May I meet myself here with understanding.
Now,
Offer yourself some words of kindness.
Not lofty,
Not abstract,
But words that matter in your world.
You might repeat to yourself,
May I bring clarity and steadiness to the challenges before me.
May I bring clarity and steadiness to the challenges before me.
May I bring clarity and steadiness to the challenges before me.
May I lead with wisdom and balance.
May I lead with wisdom and balance.
And once more,
May I lead with wisdom and balance.
May I remember that my value is not just in what I achieve,
But in who I am.
May I remember that my value is not just in what I achieve,
But in who I am.
Once more,
May I remember that my value is not just in what I achieve,
But in who I am.
May I stay connected to what truly matters,
My relationships,
My health,
My well-being.
May I stay connected to what truly matters,
My relationships,
My health,
My well-being.
And once more,
May I stay connected to what truly matters,
My relationships,
My health,
My well-being.
If our mind drifts to deadlines or responsibilities,
It's okay.
It's a natural process.
Gently and simply return the breath,
The heart,
And these words of intention.
Now from this place of steadiness,
Extend your goodwill outward.
Picture somebody you love when you think about your heart just melts.
And silently offer these words of wisdom.
May you find clarity in your life.
May you feel supported in the challenges you face.
May you remember your own worth.
Once more,
May you find clarity.
May you feel supported in the challenges you face.
May you remember your own worth.
And take a big breath in and out.
And a big breath out.
Now allow this care,
This compassion that you've cultivated to ripple outward across everybody you encounter.
A sense of shared humanity.
All learning.
All beings.
Now bring awareness back to yourself,
Back to your own heart.
And notice that there's a little more softness,
A little more tenderness,
A little bit more room to breathe.
And take one final,
Slow inhale.
And a long exhale.
And when you're ready,
Wiggle your fingers,
Wiggle your toes.
Create some circular motions in your ankles and your wrists.
Nod your head to the left.
Nod your head to the right.
Put a little smile on your face,
My friends.
You are healthy enough to be here now.
Carry the steadiness and perspective into the rest of your day.
Into each conversation,
Each decision,
Each moment.
Thank you,
My friends.
Namaste.
