Welcome to Inner Haven.
I am Megan,
And I'm so grateful you're here.
Today we will be doing a heart opening somatic meditation.
Softening into love and connection this practice is a gentle return to yourself A quiet space where you can soften,
Breathe,
And open your heart Here,
You don't need to be anything other than what you are right now.
There's nothing to figure out.
Nothing to fix.
Just an invitation to be with yourself.
As you are with tenderness and care.
As we begin.
Take a moment to tend to your comfort Notice what might help you feel a little more supported in this moment perhaps adjusting your seat adding a blanket beneath you sipping some water or letting yourself pause before we move on When you're ready,
Find a position that feels deeply supportive either lying down or seated Allow your body to rest fully into the earth beneath you trusting its steady strength to hold you.
In this practice,
We'll gently explore the heart space through breath,
Nourishing touch,
And subtle movement.
Not forcing anything open,
But simply allowing space for love and connection to unfold naturally.
I invite you to close your eyes or keep a soft gaze,
Whatever feels more safe to you.
Take a slow deep breath in and exhale with a sigh,
Letting your weight settle doing that one more time.
Slow,
Deep breath in And exhaling.
Settling even more into your seat Giving yourself permission to arrive fully Knowing there's nothing to fix,
Nothing to do.
Begin to notice the points of contact where your body meets the earth back of your head.
Your shoulders.
Your spine.
Hips and feet.
Feeling yourself supported,
Safe,
And at ease here If your eyes are closed,
Gently open them just enough to take in your surroundings Notice the light the shapes and the colors around you noticing the sounds Near or far?
Just letting these observations remind you that you are here and you are safe Slowly looking around your space taking in details you may not have noticed before being sure to look above you.
And behind you and below you.
And when you're ready.
Let your eyes close again if that feels good to you.
Carrying that sense of safety inward.
Now,
I invite you to bring your attention to your breath.
Noticing its natural rhythm without trying to change anything.
Simply observe the rise and fall.
On your next inhale,
Imagine breathing into your heart space.
The center of your chest expanding gently like a soft warm light growing brighter.
And as you exhale,
Feel the body release tension.
Melting deeper into the ground beneath you Inhale,
See that light in your heart center grow brighter.
And exhaling.
Releasing tension allowing your body to soften.
One more time.
Inhaling,
Seeing that light grow even brighter.
And exhaling melting even further and releasing more tension if it feels supportive to you Slowly bring one hand to rest over your heart and the other hand to your belly or another comforting place.
Feeling the warmth of your own touch here the steady rhythm beneath your palm reminding you that you are here,
Alive and whole.
Begin to gently trace small circles around the heart space or simply rest your hand still Noticing any sensations that arise Maybe tingling?
Warmth?
Spaciousness,
Or even an emotion Whatever you feel is welcome and there is no need to change anything.
Bringing your attention to your breath.
Imagine your breath flowing into your heart with each inhale like fresh air moving through open windows.
And on each exhale,
Picture your heart softening.
Like a flower blooming slowly in the sun.
With every breath,
Let this space grow wider lighter and more open.
A wellspring of compassion and love.
Staying here for just a moment Inhaling allowing your heart to open and on the exhale allowing it to soften.
Now,
If it feels good,
Begin to move gently maybe swaying the shoulders side to side rolling them back and down or softly stretching the arms open and wide.
Whatever feels good to you in this moment.
Letting the movement be natural and free as if you are creating space for your heart to breathe allowing your intuition to guide your body here There is no right or wrong way.
Just your way staying here for a few moments with that movement.
Slowly come back to stillness and returning to your heart.
Feeling the warmth beneath your palms.
The steady rhythm of your breath and heartbeat.
Taking a deep inhale Breathing in love and nourishment.
And exhale fully,
Releasing all that feels heavy or closed.
Again inhaling love and nourishment exhaling anything that feels heavy or closed.
And when you're ready.
Gently open your eyes bringing with you a sense of softness and connection to yourself,
To others,
And to the world around you May you move forward with an open heart,
Grounded in love.
And guided by inner peace.
Thank you for being with me today.
