Welcome to this guided heart meditation.
Please find a quiet place where you won't be disturbed.
Turning off or silence any distractions
and find a comfortable seated position
and softly close down your eyes if that's comfortable.
We will begin by taking three deep cleansing breaths
to relax the mind and the body.
So on your next inhale,
Take a long,
Slow,
Deep inhale.
And a complete,
Full,
Slow exhale
allowing your mind and body to relax.
Taking another long,
Slow,
Deep inhale
feeling your body expand.
And a complete,
Full exhale
allowing any stress and tension to drift away.
Taking one more full,
Deep inhale
feel as your body fills up with air.
And a complete,
Full exhale
releasing any remaining stress and tension.
And return your breath back to its natural rhythm
breathing in and out of your nose naturally.
Taking your attention to the top of your head
as you relax the top of your head
continuing that relaxation down into your forehead
allowing your eyebrows to become heavy
softening into your eyes
relaxing your nose,
Your cheeks
unclenching your jaw
and allowing your tongue to rest naturally
continuing that relaxation down into your neck and your throat
down into your shoulders as they become heavy
resting away from your ears
relaxing into your upper arms
your lower arms,
Your hands and your fingers
relaxing into your chest and your upper back
your middle back and your lower back
softening into your stomach
allowing it to become heavy and rest naturally
relaxing into your upper legs
your lower legs
your feet and your toes
and just return your attention back to your breath
as you breathe in and out of your nose naturally.
If at any time during this meditation
you get distracted
that is okay
just be kind to yourself and return your attention back to the meditation
taking your attention to your heart
at the centre of your chest
you are welcome just to feel the heart
or if you wish on each inhale
you can follow the breath in through your nose
and down into your heart space
and as you exhale
you can follow the breath out from your heart space
and out of your nose
you are welcome to place one or two hands on your chest if you wish
you can visualize a white or golden light
entering your heart as you breathe in and out
just do whatever is comfortable and easiest for you
with your attention on your heart space
bring to mind a beautiful memory
a memory where you had so much appreciation
appreciation of someone
or something or a place
or an experience
a time where this appreciation was flowing through you
and there was pure happiness and love and bliss
this can be any memory from any time
allow yourself to feel the situation
to feel the experience
and to feel them waves of appreciation
the waves of love,
Happiness,
Gratitude
just allow these feelings of appreciation,
Gratitude
happiness,
Love and joy
to wash over you
and keep breathing into your heart space
allowing these feelings to sink deep into your heart
and with your heart
experiencing the feelings of gratitude
appreciation,
Love and joy
it is coming into coherence
it is coming into harmony
and this will emanate out to the rest of your body
your mind,
To your soul
to your physical body,
To all of your cells
bringing you back into harmony,
Back into balance
if you start to lose the feelings of appreciation
gratitude,
Happiness and joy
you can bring back to mind this memory
and really get a feel for the experience
really cultivate these qualities of appreciation
gratitude,
Happiness,
Love and joy
and once you can feel these feelings again,
These qualities
take your attention back to your heart
and allow them to sink deep into your heart again
allowing your heart to come into coherence
harmony and balance
allowing that to emanate out to the rest of your cells
to your mind,
To your soul
bringing you back into balance,
Back into harmony
you can take your attention off your heart space now
and off your breath
and just sit in the stillness around you
this heart meditation is to bring the heart into coherence
and we can do that by cultivating the feelings of appreciation
of love and joy
the heart is very powerful
it has neurons,
Just like the brain has neurons
so it can feel for itself
it can sense things
it has a magnetic field 5,
000 times stronger than the brain
and the heart sends more signals to the brain
than what the brain sends to the heart
the heart,
The seat of our consciousness,
The seat of our soul
if we can bring this into coherence
with the feelings of love,
Joy and appreciation
that will emanate out to the rest of our body
bringing us back into more harmony
you can begin to listen to the sounds that are around you
starting to get a sense of your surroundings
keeping your eyes closed
you can begin to stretch out into the space around you
slowly waking the body
you can begin to open your eyes slowly
taking your time coming back around
thank you for meditating with me,
Jamie
