Hello and welcome to this guided meditation.
Today we will be slowing down and connecting to our heart center,
Getting curious about our heart and gently inviting it to open a little bit more,
So that we ourselves can be more heart-centered and connected,
And so that we can bring this heart-based consciousness into the world,
Into our relationships,
And into the life around us.
I invite you to find a comfortable seat,
Or if you prefer,
You can find a place to lie down and close your eyes.
We will begin by taking three conscious breaths in through the nose,
Filling up the belly,
Chest,
And head,
Letting go through the mouth,
And letting any tension go with the breath,
And again breathing in,
Holding briefly at the top,
And just letting tension fall away.
Very good.
Third and final breath in,
Holding at the top for five,
Four,
Three,
Two,
One,
Letting go.
Beautiful.
Now just taking a moment to arrive into this space,
To arrive into your body,
Feeling the weight of it in your seat,
Feeling your connectedness to the earth through gravity pulling you down towards it,
And just allowing your breath here to rise and to fall in its natural way,
Noticing and perhaps appreciating that the breath continues to breathe in and to breathe out without any doing or efforting on your part.
We will now bring our awareness to our heart,
To our chest area,
And generally,
If you can't feel that deeply,
Into the heart space.
Perhaps you can't feel much at all,
Or perhaps you can feel a whole lot.
Either way,
This is totally fine.
And just getting compassionately and lovingly curious about your heart,
The energy of your heart,
The way it feels,
And asking it gently if it could open a little bit,
Noticing any change in sensation or feeling as it responds and asking it again,
Could you open just a little bit more without any pressure,
Without any doing or pushing upon it,
And again noticing what happens,
Welcoming what happens,
And perhaps you feel a sense of spaciousness,
Of openness in your chest,
Or perhaps your heart closed down and walled off a little bit and feels guarded.
Either way,
Both of these are perfect.
Welcome them.
And then ask again,
Heart,
Could you open just a little bit more?
Noticing any changes,
Perhaps feeling lighter in your chest,
More open and broad in the shoulders,
Or perhaps just a sense of a little bit of butterflies or any other sensation.
Perfect.
Now asking it to open up a little bit more,
Even 1%,
Even 0.
1%.
And getting patiently curious about what happens each time you ask your heart to open a little bit more.
Perhaps you can feel out into the space around you with your heart now a little bit more open,
Feeling the energy of the room or the area that you're in.
And perhaps feeling out from your heart in this way makes it want to close,
Makes it want to be guarded,
And just compassionately accepting whatever reaction your heart has from this exploration.
From this exploration.
And asking it again,
Could you open up a little bit more?
Noticing if any memories,
Any associations,
Perhaps the face of a pet or a loved one coming into your mind now as your heart opens a little bit more and just welcoming that.
Welcoming the feelings it brings.
Welcoming the connectedness that you feel in your heart.
Or the closeness,
If it still feels blocked or walled off.
Not judging or labeling either as good or bad,
But accepting compassionately wherever you and your heart is at.
And just welcoming the feeling that you have now with your heart space.
Perhaps smiling a little bit to yourself as you can feel that tangible connection now to your heart.
A part of us that we don't often take the time out of our busy schedules to connect to in this very intentional and present way.
And just knowing that in doing this,
You're bringing loving,
Healing,
Beautiful energy to this part of your body that does so much for you and your loved ones.
A part of your body that does so much for you without asking of anything in return.
Without you even having to be consciously aware of it.
And just having gratitude for this fact.
Gratitude for your heart,
Whether open or closed,
And gratitude for yourself for taking this time to develop a more intentional and connected relationship.
With yourself and with your heart.
Take some time to remember and integrate this feeling of connectedness and perhaps openness in your heart.
Integrate it into your memory,
Into your recall,
So that as life gets busy and perhaps your heart can at some moments feel overwhelmed,
You can stand by it and connect to it proactively throughout the day and in these moments because you've taken the time in stillness to connect to it now,
To become familiar with it.
Thank you for joining me in this guided meditation.
I hope you have a beautiful day and I hope you're able to find a sense of fullness and compassion for yourself,
Your heart,
And for your loved ones and your loved ones.
Everything that it's been through,
That you've been through,
And everything that you have yet to move through.
Namaste.
