Hello,
It's Sarah here.
I'm going to guide you today to your heart where all of our beautiful positive emotions are.
So when you're ready,
Find a comfortable seat or you could lie down.
Wherever you are,
Just be comfortable.
That's the main thing.
And when you are at your position,
Take three deep breaths.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Last one,
Breathe in,
Breathe out.
Good.
And when you're ready,
Closing your eyes down,
Feeling the weight of your body on the ground,
On the earth below you.
Letting every little bit of your body relax.
Taking your attention to the skin on your forehead.
Relaxing that down with your intention.
Good.
Coming down the forehead to the eyes.
And relaxing those down,
All the muscles,
All the tendons,
The nerves.
They don't need to work now.
Soften and relax.
Coming down from your eyes,
Down to your cheeks,
To your jaw,
Unclenching your jaw.
Soft and relax.
Good.
Coming down from your jaw to your neck,
To your chest,
And then to your shoulders.
Relaxing your shoulders down,
Loosening any tension that may be there.
Good.
Bringing your attention now to your hands,
Your fingers.
Good.
Soft and gentle.
And then up your arms,
Your elbow,
Your upper arms,
Your shoulders,
Down to your tummy,
Down to your hips,
Heavy and relaxed.
Good.
To your legs,
Your upper leg,
Your knee,
Your lower legs,
All the way down to your feet.
Everything's just heavy and relaxed.
Good.
Now let's bring our attention to our heart.
You might like to place your hand on your heart right now,
Maybe two hands.
When you get there,
Just being super still,
Focusing on the heart,
Your breath,
Maybe even feeling your heartbeat.
Good.
And with all our awareness on our heart right now,
I'd like you to imagine your heart breathing.
With every inhale,
The heart expands,
With every exhale,
The heart contracts.
Inhale,
Expand.
Exhale,
Contract.
Inhale.
Exhale.
Expand,
Contract.
Expand,
Contract.
Good.
Keep going like this.
Breathe in and out.
Beautiful.
Now let's bring to mind or bring to your heart a memory of kindness,
A memory of when someone was kind to you.
I'm sure that there are a few.
Let's bring the first one that you thought of into your awareness.
Good.
I'd like you to imagine that memory in your heart,
That memory of kindness.
Good.
Thinking all about that memory,
The little things,
The big things,
How it made you feel.
Take a breath in for kindness.
Breath out.
Good.
And gently letting go of kindness or that memory that you found.
Going back to your breath with your heart expanding on the inhale and your heart contracting on the exhale.
Inhale and exhale.
Inhale and exhale.
Good.
One more.
Good.
Now I'd like you to recall a memory of appreciation.
Maybe when someone appreciated you or maybe when you appreciated someone.
Now just pick one memory and bring that to your awareness and bring it down to your heart where your hands are.
Think about that memory of appreciation,
All the things that happened and the feeling that you felt.
And breathe it in and breathe it out.
Good.
Soaking up all that that memory has to offer you.
Good.
Now just gently letting go of appreciation and that memory that you had to the side and coming back to your breath.
Your heart expands on the inhale and on the exhale it contracts.
Staying in,
Expand,
Breathing out,
Contract.
Good.
And just staying here for one more moment.
Letting in all of those positive emotions that you felt.
Good.
And when you feel ready and called to,
You can slowly and gently open your eyes.
No rush.
Good.
Good.
