So much of our time can be spent living in our heads that we often become disconnected and pushed into a place of fear.
So use this practice anytime you need to quickly realign yourself and anchor into your heart space.
Wherever you are,
Get yourself comfortable and take a long,
Slow,
Deep breath in through the nose and then gently release through the mouth.
Repeating again,
A long,
Slow,
Deep breath in and then gently let that go.
And once more now,
Slowly in and slowly out.
And if you haven't done so already,
Let your eyes float closed and let your breath fall back into its own natural rhythm.
And just watch that breath,
Following it in and out,
In and out.
Your body softening as your breath settles and slows.
Give yourself permission to relax into this moment and notice that now is happening within and all around you,
Allowing any thoughts that rise to simply pass through before taking your focus back to the breath,
To the natural rise and fall of your belly.
On your next gentle inhalation,
Visualize your breath traveling all the way down to your heart center,
To the midpoint of your chest,
And just allow your focus to rest there at your heart center.
As each breath builds and strengthens your connection to your heart center,
You become more and more aware.
And with your awareness firmly in your heart,
It's time to observe,
To allow anything that wants to arise to do so,
Gently and kindly.
You may notice colors,
Thoughts,
Images or sensations.
Just sense and notice how it feels in your body.
No need to analyze or judge.
Gently recognize and give it space to move on as each breath cleanses and clears.
Spend a few moments observing all that needs to arise now,
Gently and without judgment.
Just be the observer.
On your next in-breath,
Imagine you are inhaling a beautiful white light down through the center of your crown,
Through the top of your head.
Allow this light to travel with the breath down into your heart center.
See or sense this pure white light building within your heart center with each natural cycle of breath.
Feel or sense it flood down through your crown,
Allowing your heart to absorb all that it needs.
Feel the calmness,
The love sweeping your body as you reconnect with your heart center.
A place free from fear,
Free from worry,
Anxieties and concern.
When you're ready,
Imagine you're projecting the light out around you with each exhalation.
Observing the flow of this beautiful,
Pure light as it travels down through your crown as you inhale.
Building in your heart center before emanating out into the space around you.
With each exhalation.
Spend as long or as little as you like now bathing in the beauty of pure white light.
A place of love and compassion,
Firmly anchored into your heart center.
Whenever you're ready to end this visualization,
Just take three long,
Slow deep breaths in and out.
Remembering you can return to this practice any time you feel overwhelmed or anxious.
