Hello and welcome to this meditation for a heavy heart.
Today we will use visualization to bring awareness to our heart space.
This practice is best done in a comfortable seated position as we will be doing a gentle flow of cat cows to close out this session.
I will guide you through this meditation but this work is yours.
You will have time throughout this session to sit quietly with whatever is coming up for you.
I will give guidance at a pace that may match your breathing or may not.
Feel at ease knowing that you can follow this guidance at a pace that works for you.
Inhale and exhale when you need to without holding or trying to speed up.
Start by taking a breath in through the nose and exhaling through the nose.
Inhale deeper.
Exhale completely.
One more time,
Inhale all the way to the bottom of the lungs.
Exhale,
Let all the breath go.
Now take some time to let the breath return to normal.
Notice where you feel the breath most prominently.
Is it the nose,
The sinuses,
The back of the throat?
Where do you feel it?
Now imagine a light in your heart.
When you inhale,
Let the light grow.
Exhale,
Let the light grow dim.
Inhale,
Imagine the light growing bigger and brighter than before.
Exhale,
Let it slightly dim.
Let the light pulse with your breath.
On an inhale,
It grows brighter and spreads further.
On an exhale,
Let it dim.
As the light continues with the breath,
Notice the characteristics of the light.
What color is it?
Is there a warm or a cold light?
To the light,
A coolness.
Let the light get bigger until it fills your whole being.
Let this light rest over you and bring to your attention the serenity within you.
This serenity is always with you like the sky.
Even when clouds block the view,
It's always there.
Take a moment to let go of the light.
Thank it for showing you where attention is needed.
Just like our breath was guiding the light,
The breath will now guide our movements in a very gentle cat-cow flow.
Strengthen the spine,
Sit up as straight as is comfortable.
Broaden through the shoulders.
Inhale,
Send the shoulders back.
Open the chest,
Creating a gentle arch in the back.
Exhale,
Roll the shoulders forward and close the body,
Creating a bridge in the back.
Inhale,
Send the shoulders back.
Exhale,
Bring the shoulders forward,
Create a bridge in the back.
Continue this movement with the breath.
Balance openness.
Openness with restraint.
Vulnerability with inhibition.
Big with small.
Freedom with protection.
Strength with gentleness.
Come to a still seat.
Let this practice guide you through your day.
When heaviness comes,
Greet it.
Listen to what it has to say.
And return to this light and serenity.
Thank you for joining me.
