Hello and welcome to your heart meditation.
Begin this meditation in a seated upright position with your spine straight.
You may also practice this meditation lying down with your body supported by the floor or ground beneath you.
Close your eyes and bring your awareness to your heart space,
The center of your chest.
Place your hand over your heart and feel the rise and fall of your breath,
Expanding your ribcage around your heart.
You may even feel the beating of your heart.
For about a minute,
Focus solely on this space,
Breathing in and out of the heart.
Allow this focus to calm and clear your mind as you concentrate on the physical sensations of breathing around your heart.
Now release your hand and begin to feel the space around your heart.
You may experience it as light,
Empty space,
Or as an extension of the movements of your heart or ribcage.
Breathe deeply into this space,
Feeling it expand in three dimensions.
Feel the front,
Sides,
And back of your heart.
Don't force it to expand in any area.
Just gently allow your heart space to open with each breath,
Breathing more deeply with each inhale and exhaling completely out.
As you continue to breathe into your heart,
Feel it expand on the inhale and draw back to center on the exhale.
Feel the rhythm of your breath and your heart merge in a beautiful dance.
As you inhale,
Feel energy radiate outward from your heart into the rest of your body.
As you exhale,
Draw the energy back into your heart,
Feeling it grow bigger.
Feel the energy of your heart swirling away,
Then recollecting with each breath.
Keep your attention on feeling the movement of this space for the next five minutes.
If thoughts arise or you start to daydream,
Bring your awareness back to your heart.
Be curious about what you'll find here.
Allowing the rest of your body to relax.
Notice if you're holding any tension in your shoulders or neck or jaw.
Allowing everything to melt away.
As you center your breath into your heart space,
Focusing here,
Remembering not to force,
But instead allowing the opening.
Allow your heart to open.
And if any sensations come up or feel any tension,
Allow them to.
Be open to receiving anything that comes out of your heart space,
Any emotions,
Any energy.
Be open to it all as you breathe deeply in and out.
While you're focusing on your heart and breathing into it,
Listen to it.
If you experience tension at any point near your heart or anywhere else in your body,
Tell yourself,
And allow yourself to let go of the tension.
If you feel any tension in your shoulders or neck or jaw,
Or any tension at any point near your heart or anywhere else in your body,
Tell yourself you're okay.
And tell yourself that you're loved and supported and that you're safe right now.
Give your heart permission to express itself and hold space for any feelings.
You may experience varying emotions,
Dreams,
Memories,
Or physical sensations like tingling or heat.
Know they are just your heart beginning to open and reveal itself.
Stay present and focused on your heart space and give it time to unravel.
Allow yourself to cry if needed.
And if emotions become too intense at any point,
Return to your breath to ground yourself.
Continue breathing into your heart.
Remember to sit with yourself without judgment.
There are no right or wrong messages of the heart.
There is only truth.
Be open to learning more truths of your heart.
Feel your inner courage as you explore the sensations and power of your heart.
Know that as you experiencing the many layers of your heart,
You are connecting with your essence,
A space of love and gratitude.
You can keep listening to your heart for as long as you'd like,
Breathing into it,
Being open to whatever it has to say or express to you in this moment.
Be open also to feeling your heart's joy.
After you've completed listening to your heart,
Return your focus to the beating of your heart.
And as you're listening to your heart,
Be open to the beating of your heart.
And as you're listening to your heart,
Be open to the beating of your heart.
Let your breath become natural once again.
And you can place your hand back on your heart,
Letting it ground you into the present moment.
Feel your feet on the ground and the points where your body makes contact with the floor,
Bed,
Chair,
Or ground beneath you.
And begin to open your eyes and allow the light to re-enter and observe how you feel in this moment after spending some time with your heart.
If you feel called to,
Grab your journal and write down what you've learned from your heart today.
If you feel called to,
Grab your journal and write down what you've learned from your heart today.
Let your words flow freely onto the paper.
Begin to process your heart's messages with love and compassion and support for yourself.
