Welcome to this Heart Meditation.
I'm Nandita and I'll be your guide today as we journey inward together.
Find a comfortable position sitting or lying down.
Close your eyes gently and bring your awareness inward.
Allow yourself to arrive fully here,
In this moment.
Take a deep breath in through your nose and exhale through your mouth.
One more time,
Inhale and release.
And again,
Take a deep breath in.
And exhale.
And as you do this,
Feel your body beginning to soften and settle.
Now begin to breathe gently and naturally through your nose.
And as you inhale,
Imagine that you are breathing in a soft,
Radiant light.
This light enters your body through the crown of your head.
And begins to flow throughout your entire body.
With each inhale,
Feel this light moving through your head,
Your neck.
Your shoulders.
And all the way down to your fingertips and your toes.
And with each exhale,
Let go.
Release any tension.
And feel the light travelling down your arms,
Into your hands and fingers.
Through your legs and into your toes.
And all the way across the length and breadth of your body.
Once again.
With every breath in,
This healing light moves further into your chest,
Your back,
Your abdomen.
And with every breath out,
You soften,
Release and let go.
Breathing in light and breathing out ease.
Once again,
Breathing in light,
Breathing out ease.
And repeat.
And as you do this,
Your whole body is gently illuminated from within.
Take a moment to enjoy and appreciate this feeling.
Your entire body breathing and glowing with light.
Now bring your full awareness to the centre of your chest.
Your heart space.
Begin to imagine that you are breathing directly through your heart.
Inhale gently through the heart and exhale.
Through the heart.
And as you do this,
Feel your chest expand and contract.
Inhale gently through the heart,
Chest expands.
Exhale through the heart,
Chest contracts.
Feel your breath in this way,
Entering and leaving.
This sacred heart space.
With each breath,
Feel your heart expanding gently with light.
As you inhale,
Your heart fills with a soft golden glow.
And as you exhale,
This glow radiates outward.
Inhale.
Your heart fills with a soft golden glow.
Exhale,
This glow radiates outward.
Now as you continue to breathe through your heart,
Imagine tiny sparks of light dancing in and out with each breath.
They may be golden,
White.
Or any colour that feels healing to you.
And each spark carries warmth.
Peace.
And love.
With each bread in.
The sparks gather in your heart.
With each breath out,
They scatter gently into your body and beyond.
You may even imagine.
That as you inhale,
Sparks emerge from your heart.
And as you exhale,
They spread throughout your body.
Breathing in through the heart.
Breathing out through the heart.
Allow these sparks of light to awaken a sense of love.
Compassion,
And deep inner stillness.
And now allow this experience to deepen.
You are breathing light.
Through the heart.
Sparks of love and peace flowing with your breath.
And with every inhale,
Feel your heart becoming more luminous.
With every inhale,
Feel your heart becoming more luminous,
Light-filled.
With every exhale,
This light touches every cell and every part and every layer of your being.
Allow the mind to rest in the rhythm of the breath.
And if any thoughts should arise.
Let them.
But gently return to your heart.
And the light therein.
This is your sacred center.
Your place of truth.
Compassion,
Creativity,
Unconditional love.
And inner power.
Rest here.
Read here.
Be here.
Now begin to gently bring your awareness back to your body.
Feel the breath in your chest,
Your arms and legs.
Your face,
Your neck.
And beyond until you reach your fingertips and your toes.
As you go over your arms.
Legs.
Your entire back of the body.
And the entire front of the body as well.
You start to feel the space around you.
You feel the ground beneath your body.
And you feel the aliveness in your heart still glowing with light.
You feel one with your surroundings.
With the ground beneath you.
The awareness of your body and the awareness of your surroundings all at once.
Take a deep breath in and slowly exhale.
Or if you feel like moving your fingers and your toes,
Turning your neck from side to side.
Stretching your arms if you wish above your head.
Then you may do so.
And whenever you're ready.
In your own time,
Gently open your eyes.
Carry this connection with your heart into the rest of your day.
And may you walk in light.
With love at your center.
