You.
Welcome to your practice today.
I invite you to find a comfortable seat.
Maybe use a pillow on the knees or even sit on a chair.
If you prefer to do this meditation lying down,
It's absolutely okay as well.
And wanted to be.
Comfortable so that your body can relax and your mind can follow.
Now slowly begin to close the eyes and focus on your breath.
Just watching the natural breath.
As it's coming in and going out softly.
Breathing you.
There's absolutely nothing you have to do,
Just be here.
Slowly dropping from your mind down into your body and noticing sensations.
Hear the breath as it's coming in.
Bending in your ribs,
In your chest,
In your belly.
Very funny.
And visualize the breath as it's softly going out of your body.
Just noticing this beautiful flow of breath coming in and going out,
Expansion.
And contracting.
Thank you.
You feel that there's some kind of rhythm,
A natural flow to your breath.
Just allow it to breathe you without trying to change anything or control anything.
And bring your awareness to the center of your chest,
Your heart.
Just do a little check in here with your heart.
Physical heart.
Notice if this place feels a little contracted or if it feels soft,
Open,
Trusting.
If your heart feels a little vulnerable right now,
Then just acknowledge that.
You could even bring your hand onto your heart.
Calming and soothing.
Maybe you can connect even to your heartbeat With this meditation today,
We really want to stay in the heart space and acknowledge the heart.
Acknowledge all the times in our lives where we have been really open and receptive.
And also acknowledging the times in our lives where we felt that we have to protect our heart.
Acknowledge whatever feeling may be present,
Maybe there's.
.
.
Sadness.
Sense of grief.
Maybe there's joy.
And a sense of openness,
Trust.
Let's see if you can just.
.
.
Welcome all of it.
Recognize if there may have been times where you've compromised your own heart.
In order to not make other people uncomfortable.
Or because you put other people in front of your own needs.
Use this time right now to reconnect to your own heart.
Your needs.
And also your care for yourself.
Maybe ask yourself the question,
What is it?
That I need right now and how can I communicate that.
So whatever comes up for you,
Allow it to flow through you,
Thoughts,
Emotions,
Sensations of the body.
And if your attention drifts away from you into the outer world and you recognize it,
Notice.
Gently bring your attention back.
To your heart.
Now if you like Imagine to place a point of light in the center of your heart.
It could be a golden light,
A white light,
Any color really that comes to your mind.
And feel how that color from the center of your heart radiates.
Into the whole of your body.
Every little thing.
Every little corner.
And eventually filling the whole body with this.
This beautiful light.
Really honoring yourself.
For taking the time to connect to the heart.
Maybe use this time also to set an intention for the day.
How do you want to feel today?
What do you want to bring into your day today?
Place your left hand on top of your heart.
Take a moment here and see if you can connect to the softness of your own heart.
There's any tension or rigidity.
And you maybe soften it.
Just breathing into the heart,
Breathing into your hands.
Breathing expansion into the heart space.
I'm placing your right hand on top of your left.
Just holding your heart here for a moment.
In beautiful heights.
And honor yourself all those times all those moments.
Where you have nourished your heart,
Where you have listened to your heart.
And where you have softened.
Into your heart.
Thanks for watching!
And slowly bring your hands together in front of your heart.
Keep your thumbs touching to the center of your chest.
Gently bowing your head towards your hands.
And thanking yourself.
For being here today.
Taking this time.
