Hello and welcome to today's guided meditation.
Our meditation today will be focusing on creating a grateful and compassionate heart.
So,
Settle into some ease,
Relax in your body,
When you're ready gently close your eyes,
Allow yourself to take a deep breath through the nose,
Another deep breath in through the nose,
Count it for 4,
3,
2,
1 and slowly release,
Final deep breath in through the nose,
As much air as you can take in,
Hold it,
6,
5,
4,
3,
2,
Feel it at the bottom of your belly and release in a sigh,
Let your awareness linger down to your heart,
In the center of your chest,
Notice any sensations in this area,
Is it tight,
Any tension,
Allow it to float out of your body naturally with your breath,
Allow this area to soften,
And as you breathe imagine it filling with space,
As you breathe out releasing any tension,
Any tightness in your heart,
And if you feel called to do so,
Gently put one hand over your heart,
Can you feel it beating,
Do you notice the rhythm of your heart,
That our awareness rests here,
This time as you inhale imagine inhaling golden light,
It flows all the way through your nostrils to your heart,
As you exhale release any tension,
Flows to your heart,
Expanding its capacity to hold love,
To hold joy,
To hold gratitude and compassion,
And release any heaviness,
Any tightness that may have been stored there over all these years,
Release,
Let it go,
And it's alright if your mind is drifting away,
Maybe getting caught up in thoughts,
Softly,
Compassionately bring it back to this awareness over your heart,
Your beautiful big heart,
With your hand still over your heart,
Feel some gratitude radiating from your palm into your chest,
Thank you my beautiful heart,
All that pumping blood all throughout my body,
From the moment I am conceived,
Until when I dissipate,
Even when I rest in slumber,
Thank you for continuing to pump blood throughout my body,
And as you feel this gratitude in your heart center swelling up,
Increasing,
Imagine it flowing into the rest of your life,
Into your relationships,
Into your purpose,
Into your day,
Just this gratitude for being alive,
This warm compassion spreading out from your beautiful heart,
And gently bring your awareness back to the rest of your body,
You can feel this sensation spreading from your heart all the way to your arms,
Know that your heart is continuously expanding,
This capacity to hold peace,
To hold love,
To hold whatever you decide to fill it with,
So fill it wisely,
Fill it with positivity and light,
And gently bring your awareness back to your fingers,
Maybe give them a slight wriggle,
Your toes,
Your shoulders,
Just move them back gently,
Carry this compassion,
This gratitude into the rest of your day,
And thank you for taking this time to meditate with me.
