Welcome to this journey of the heart meditation.
Find a comfortable position.
Either sitting upright.
With your spine naturally straight.
Or lying down.
Allow your body to settle into the space you're in.
Gently close your eyes and take a deep slow breath in.
And release it with a soft sigh.
Take another deep breath in.
Feeling your lungs expand.
And let it go.
Releasing any tension from the day.
We're going to practice heart-focused breathing combined with a visualization.
That makes this inner journey tangible.
Allow yourself to simply follow my voice.
Knowing you are safe.
And support it.
Bring your awareness to the center of your head.
Of your thinking mind.
Notice the activity there.
The thoughts,
The planning,
The analyzing.
Acknowledge it.
But let it be.
Now imagine an elevator right there in the center of your head.
It is beautiful.
Inviting elevator.
Step inside.
And notice the feeling of the doors gently closing.
Enclosing you in a safe and peaceful space.
Press the button to go down.
And as the elevator begins to descend.
Feel yourself moving down.
From your head.
Moving down past your throat.
Feeling the space of your communication and expression relax.
Moving down past your shoulders,
Letting any burdens you're carrying simply melt away.
Moving down past your upper chest,
Feeling the gentle rhythm of your breath.
Until finally the elevator gently comes to a stop.
It has reached the center of your chest,
Your heart space.
The doors slide open and you step out and find yourself in a beautiful and comfortable space.
This is the sanctuary of your heart.
Look around,
Perhaps there's a comfortable sofa,
A cozy chair.
Or a beautiful garden.
Sit down and settle in.
You are now in your heart.
Focus your attention entirely on the breath.
On the area of your heart.
Feel the warmth there.
Feel the presence.
Feel the aliveness in the center of your chest.
This is your core,
Your essence.
Now imagine your breath is flowing in and out directly through your heart or chest area.
Breathe a little slower and deeper than usual.
Find an easy,
Natural rhythm.
That feels comfortable for you.
Inhale.
Flowing into your heart.
Exhale,
Flowing out from the heart.
As you continue this heart-focused breathing.
Make an attempt to experience a regenerative healing.
Or elevated feelings.
Think of something or someone you appreciate.
Feel a sense of gratitude.
Or deep care for someone or something in your life.
Allow this feeling of appreciation.
Gratitude.
Care.
To blossom in your heart.
And let it radiate through your body.
This feeling is synchronizing your heart and your brain,
Creating harmony.
Within your entire system.
This beautiful resonance.
Is the heart zone.
We connect with the song of the heart.
Beginning with the breath and the heartbeat.
Now keeping your focus in the heart.
Imagine breathing in from the earth beneath you.
The earth represents the archetype of the mother,
The feminine,
The grounding,
Nurturing energy.
Breathe this nurturing earth energy up.
Through the soles of your feet.
Up through your legs.
And directly into your heart.
Do this a few times.
Breathe up from the earth into the heart.
If you feel any blockages,
Any resistance or density along the way.
Simply breathe into them.
Breathe into these blockages until they gently dissolve.
Or disappear.
Now shift your awareness upwards.
Imagine breathing down from the space above your head.
This represents the father,
The intuition,
The sky.
Vast consciousness.
Breathe this clear expansive sky energy.
Down through the crown of your head.
And directly into your heart.
Again,
If you feel any blockages or obstacles as you breathe down,
From the head to the heart.
Simply breathe into them.
Let the breath dissolve them completely.
And now breathe from both directions.
At the same time.
Connect these beautiful energies.
Feminine earth.
And the masculine sky.
Breathe from the bottom of your feet.
And from the top of your head.
Drawing both energies simultaneously into the center of your heart.
Feel them meet and mingle in your heart space.
And breathe them into the heart.
In and out.
In In and out.
In this space of the heart.
Invite an elevating emotion.
That you want to cultivate.
And enhance in your being.
Connect to the deeply.
And allow it.
Wash over you.
Become it.
And then anchor it deeply.
In your heart.
It is here for you to return to.
Whenever you remember it.
And now breathe it from your heart up to your head.
And then breathe it from your heart down.
Into the lower parts of your body.
And now feel A bright,
Golden,
Sparkling light.
Emanating from your heart.
And becoming one.
With your desired emotions.
Engulfing it.
Feel that.
Feel the oneness.
Your whole body is getting filled up.
This beautiful,
Sparkling world.
Golden light.
Of your heart's energy.
Fill up all your organs with that light.
Every cell,
Every fiber of your being bathed in golden healing heart energy.
Now let us extend this energy even further.
Extended out into your aura.
Your personal energy field surrounding you.
Your body.
Your personal energy field.
Surrounding your body.
Feel that sparkling light.
In your heart center.
And with a sense of joy.
With an inner smile.
And with deep gratitude.
Breeze that sparkling light energy.
Out.
Into your aura.
And extend it from there even further.
Feel it illuminating all the spaces around you.
Anything dark.
Anything unresolved.
All of it just gets gently removed and dissolved by this sparkling light.
Your aura is clear,
Vibrant,
And filled.
The golden energy of your heart.
And your elevated emotions.
And just stay with that feeling for a moment.
This is your complete heart energy.
You are connected.
You're vibrating.
With the pure energy of your heart.
And now gently begin to deepen your breath.
Feel the physical boundaries of your body.
Resting in the room.
Wiggle your fingers and your toes.
Now take a deep,
Refreshing breath in.
And as you exhale.
Whenever you're ready.
Gently open your eyes.
Bringing this complete heart energy with you.
Into your day.
Welcome back.
