Namaste,
My name is Amber and I'll be guiding you through a gentle meditation for a broken heart.
Finding a comfortable seat for yourself on the floor or in a chair,
Perhaps lying down.
Resting the hands on the thighs or beside the body,
Palms facing up,
Opening to receptivity.
An invitation for the eyes to soften or fully close,
Whichever is more inviting for you today.
Drawing your awareness to the breath,
Inhale through the nose.
Inhale out the nose.
Again inhale and exhale.
Softly begin to lengthen the exhale,
Allowing the inhale to naturally follow.
Removing this process of breath as I guide you into relaxation,
Allowing the body and heart to heal.
Gently invite movement into the body by rocking the rib cage side to side,
Creating subtle space for the muscles surrounding the lungs to soften,
Safe and guided by your awareness.
Inhale,
Feel the lungs expand.
Inhale feeling the shoulders surrender with gravity,
Becoming more and more comfortable with the gentle,
Slow movement.
Find your center as you come into stillness,
Balanced and secure here.
Facing the physical sensation of the inhale and the exhale.
Guiding your awareness to your heart space,
Feel your chest rising up and down with each breath.
Feel your heart beating,
Breath flowing in and out,
Experiencing this moment just as it is,
Knowing you are present and you are safe.
Settling into yourself,
Relax your jaw,
Your fingers and toes,
Any areas of the body you feel are holding resistance.
What do you notice in this moment?
Perhaps you feel a heaviness or a bubbling of uncomfortable emotion.
Can you allow yourself to feel this,
Holding space for yourself and this experience?
Without pushing it away,
Can you begin to notice what this sensation really feels like?
Where do you feel it in your body?
Perhaps sensation in the chest,
The throat or behind the eyes?
What color is this discomfort?
Does it have a shape?
What texture is this feeling?
Grant yourself permission to experience the discomfort of a broken heart without the fear of pain.
With each breath,
Notice as the sensation moves and transforms,
Guiding your breath to the place of discomfort now.
Letting the support of your breath soften any tension,
Holding yourself in stillness or gentle mindful movements if that's what your body is asking for.
Tending to this space of discomfort in your body with a caring warmth,
Recognizing this is a difficult time for you when you are experiencing a great loss.
Imagine kindness floating from your hand into your body,
All throughout your body,
Allowing kindness and care to fill you up,
Holding your heartbreak in a loving space.
Placing your hands on your heart space now,
Bring to mind the self-criticism you've been engaging in since the loss has occurred.
Perhaps you believe you aren't beautiful enough to be loved.
Perhaps you have regrets about your choices and actions.
Maybe you believe you aren't worthy of love.
Bring to mind the ways you have turned away from yourself since the heartbreak.
Acknowledging the self-criticism beyond the heartbreak has brought upon more suffering.
Keeping your hands rested on your heart,
Sending yourself even more kindness and care,
Holding your whole experience in a container of love and compassion.
Giving yourself as much kindness as you would give to a wonderful friend or loved one as if they had had their heart broken because you deserve love and care all the same.
Now bring to mind something you have learned and are still learning in this heartbreak.
Maybe you're learning to let go.
Maybe you're learning to be treated with respect and love.
Maybe you've learned to be patient and less impulsive.
Maybe you're opening to new ways of loving yourself more.
Whatever you have learned,
Bring it to the forefront of your mind.
As you do this,
Allow yourself to feel a sense of personal growth and gratitude that emerged as a result of this experience.
Feel your heartbeat knowing you are alive,
You are worthy,
And you are always learning.
You are alive,
You are worthy,
And you are always learning.
Bring your attention to your breath,
Feeling your lungs fill up with air as you inhale and exhale,
Following the natural flow of the breath,
Replenished and whole.
Gently open your eyes and return back to the present moment from a place of gratitude and peace.
Namaste.
