In the following meditation,
We're going to go through a technique called heart math breathing.
The practice of mindfulness,
Being aware of the breath as we take it into the body and aware of the breath as we let it go.
We do this simple practice to train our minds over time to become more still,
To quiet that chattering mind so that we can feel more clearly and deeply.
We do this meditation to soothe and bring the heart into rhythm,
Strengthening the heart brain connection,
Bringing the heartbeat back into rhythm,
Bringing all internal systems back into balance.
To do this meditation,
We focus on a rhythmical breathing method while focusing our attention on the heart with a positive feeling embedded into your heart.
Allow yourself to close your eyes,
Perhaps cover the eyes.
Begin by making sure you're laying or sitting comfortably.
Bring your attention to your breathing.
As you do nothing other than just breathing in or out,
Begin the process of relaxing and beginning to let go of any surface concerns.
Using your exhales to sigh out tension and heaviness.
Letting go of any habits,
Thoughts,
Patterns,
And beliefs that no longer serve you.
Giving yourself permission to empty the mind of heaviness,
Of tension.
Giving yourself permission to release,
Relax,
And let go.
Letting go of the to-do list.
Letting go of the mind chatter,
Of work,
Relationships,
Family,
Situations,
Or conversations you may be replaying in your mind.
Using your exhales to give yourself permission to fully let it go.
Feel your forehead softening.
Softening and relaxing through the inner eyebrow center,
Softening through the temples.
Feel all the tiny muscles around your eyes release,
Relax,
And let go.
Feel your eyes getting heavy with gravity.
As your internal vision becomes more sensitive and expansive.
Exhaling to release mentally and physically.
Exhaling to release physical tightness in the chest.
Exhaling,
Feeling the upper back release,
Relax,
And let go.
Exhaling,
Feeling the middle back release,
Relax,
And let go.
Exhaling,
Feeling the lower back release,
Relax,
And let go.
Exhaling,
Feeling the whole back of the body release,
Relax,
And let go.
Releasing and relaxing any tightness or tension in the belly.
Let it all out.
Give yourself permission to sigh it out and let it go.
We will focus on breathing rhythmically.
That is an even breath in and an even breath out.
Focusing on nothing other than an even inhale and an even exhale.
Soft,
Even inhale.
Soft,
Even exhale.
Now we're going to bring the attention down into the heart.
Our attention is usually within the mind,
Within the head.
The focus of attention situated in the pineal gland is behind the inner eyebrow center,
Behind the forehead.
Imagine that the part of you that's the witness is going to slowly travel down from the head and into your heart center.
Like an elevator,
Imagine your attention slowly traveling down through the head,
Bringing your focus into the throat.
Imagine that what was once surrounded by the hard bony skull is now surrounded by the soft tissue of the throat.
As if you're looking out at the world from the vantage point of your throat.
Now continue to slowly drop down,
Bringing your focus and awareness down into your heart.
Perhaps placing a hand on your heart as if your attention is within your heart.
As if you're looking at the world through the vantage point of the heart.
You're now within the physical heart.
As your attention rests within the heart,
Continue this rhythmical form of breathing.
Visualizing your breath rhythmically traveling into your heart center and rhythmically exhaling from your heart center.
Visualize the breath inhaling into the heart and visualize the breath exhaling from the heart.
Even inhale into the heart.
Even exhale from the heart.
Breathing through your heart.
Just have the attention that your breath is more or less rhythmical.
Keeping your attention and awareness down into the heart,
Imagine what it would be like to reside your focus within the heart.
For your attention to rest here as if you're gently breathing in and out of the heart.
Now bring yourself to feel a positive emotion such as peace,
Love,
Gratitude,
Compassion.
Bringing your awareness past or present to feel as though you are with a special person,
Animal,
Place or experience in your life.
Where you have felt this positive emotion of peace,
Love,
Gratitude or compassion.
A special place,
Person or time where you have felt connection,
Belonging,
Trust.
Sitting with that special grandparent or friend or holding and smelling your baby for the first time.
Snuggling your beloved pet.
Your favorite place in nature.
Sitting on your patio,
Sipping your tea,
Listening to the birds.
Something,
Someone or somewhere that makes you feel loving or grateful.
Or perhaps a place in nature where you feel deeply peaceful,
Deeply connected.
Feel it,
Visualize yourself as though you are in that place in time,
Feeling this positive emotion.
Visualize yourself in that place as if you are there now.
Bringing yourself to feel this positive emotion of peace,
Love,
Compassion or gratitude.
Going within.
So long as you feel a positive feeling of love or gratitude or peacefulness.
Bring that feeling,
That positive emotion into your heart center.
Rhythmically breathing as if you are breathing this feeling in and out of the heart.
With soft,
Even breaths.
Breathing nourishment into your heart.
And exhaling nourishment from your heart.
Continue for another minute or two,
Breathing this positive feeling in and out of your heart.
Inhaling nourishment into your heart center.
And exhaling nourishment from your heart center.
Inhaling nourishment into your heart center.
And exhaling nourishment from your heart center.
If your mind naturally wanders,
Gently and kindly bring it back to your heart.
And this positive feeling that you are breathing in and out of your heart.
Just feel as if you are completely resting in these good feelings.
Feel it as if you are with that special person,
That special animal,
That special place.
Visualizing inhaling nourishment into your heart.
And exhaling nourishment from your heart.
We do this simple practice to train our heart and our brain to communicate harmoniously.
Know that this meditation has a balancing effect,
Bringing the heart rhythm back into balance.
Proven to bring your heart into a coherent heart rhythm pattern.
As you continue to breathe in and out of the heart with this positive feeling.
Know that you are amplifying and increasing the effect of the electric magnetic field surrounding your heart and your entire body.
Visualizing the electric magnetic field that surrounds your body.
And a smaller one within that,
Which surrounds the heart.
Imagine a giant toroidal field surrounding your body.
Extending out from the body by several feet and centered in the heart.
This toroidal field surrounds the body and is flowing into the body all around.
It's a little bit like a donut shape surrounding you completely.
As you breathe in,
Imagine this energy pouring into the heart.
As you breathe out,
It flows back out.
And then in again as you breathe in.
And out as you breathe out.
A continuous flow of energy circling the body,
Radiating from your heart center.
Within this larger toroidal field,
There's a smaller one that surrounds the heart.
It's about the width of your body.
The same shape flowing all around you into the heart and flowing back out.
Visualize this vast field of electric magnetic energy flowing into the heart from all around you and flowing back out in a continuous flow.
In and out.
That happens all by itself.
As you focus on your breathing,
Focus back on the positive feeling.
As you're focused on this positive feeling,
You're entraining the entire toroidal field,
Both fields,
With this positive feeling.
As that permeates your entire body and extends out beyond your body,
You're increasing the positive emotion throughout your body and the energy field radiating from your heart center.
Continue breathing this way for a few more minutes.
Again,
Bring your attention back to your breath and the positive feeling.
Feeling that field around you expanding and becoming stronger.
Now,
If you've been aware of any areas in your body that are tight or need some more care and attention,
Just direct this positive feeling towards that area.
Imagine that an increase in electric magnetic energy or the coherence of this field is being directed to wherever you need it to go within your body.
Melting away any tightness or tension,
Soothing the nervous system,
Bringing life and energy into cells,
Nerves,
Organs,
Or systems that may be tired.
Lighting up or bringing life into parts of the body that may have been neglected.
Especially focused on directing the soothing,
Peaceful energy throughout your heart.
I'm going to leave you for a few more minutes.
If you wish,
Until the music ends,
You can continue to do this meditation on your own and just come out of it gently in your own time.
May you be happy.
May you be healthy.
May you be free.
